Our latest NutritionConfidence recipe (developed by chef Vanessa Marx) is quick, easy, packed with good nutrition, and a versatile choice for breakfast, brunch, lunch or dinner. It may sound exotic but a veggie frittata is really just a fancy omelette mixed with colourful vegetables and cooked in the oven. Once you get comfortable making a frittata, branch out and make different flavours by swopping in seasonal vegetables like broccoli, cauliflower, tomatoes or spinach.
What the dietitian says: Eggs are a good source of high quality protein. They are also one of the few foods that contain high concentrations of Choline – essential for normal development and linked to improved memory and performance.
This recipe serves 8
6 large free-range eggs
salt and pepper
1 tablespoon olive oil
½ a medium onion
½ a red pepper
100 g mushrooms
100 g mozzarella, grated
50 g feta, crumbled
5 g Italian parsley, chopped
5 g fresh coriander, chopped
- Preheat oven to 200°C.
- Beat the eggs together, season and set aside.
- Drizzle the olive oil into a large ovenproof, non-stick frying pan and set over medium heat on the stove.
- Slice up the onion, red pepper, courgettes and mushrooms.
- Add the sliced vegetables to the pan and fry until they begin to get a little colour.
- Add the beaten eggs and the cheese and mix slightly. Turn the heat down to medium-low and cook for three to five minutes until a crust begins to form on the bottom (do not stir the mixture).
- Place the pan in the oven and bake for 10 minutes until the mixture has set.
- Remove the pan from the oven and allow the frittata to cool slightly (five minutes).
- Tip the frittata out upside down onto a board or platter, sprinkle with the chopped parsley and coriander and serve warm.
NUTRITION INFORMATION: Per slice (8 slices per frittata)
Energy: 527 kJ Protein: 9.5 g Carbohydrate: 3.9 g Of which, total sugars: 2.6 g Fat: 9.6 g Fibre: 0.9 g Sodium: 195 mg
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