Tuna and broccoli fritatta

Tuna and broccoli frittata

 

* CONTAINS EGGS  * LOW LACTOSE  * NUT FREE 

Ingredients 6 serves 25 serves 60 serves
Olive or canola oil ½ tablespoon 2 tablespoons 3 tablespoons
Onion, chopped  1 small  1 large 2 large
Tuna (canned in spring water), drained 185g can 2 x 425g cans 4 x 425g cans
Broccoli florets 1 cup 4 cups 10 cups
Boiled potato (sliced) 1 large 4 large 10 large
Eggs 4 15  40
Sweet corn kernels (frozen) 125g 400g 1.25kg
Grated cheese ½ cup 2 cups 5 cups
Lettuce (sliced) 3 leaves ½ medium head 1 medium head
Tomato (sliced) 1 medium 2 medium 4 medium
Wholemeal pita bread 1 medium 13 medium 30 medium

Method

  1. Preheat oven to 160°C.
  2. Heat oil in a pan and add onion. Stir and cook until soft but not brown.
  3. Add tuna, broccoli florets and potato. Gently stir to heat through.
  4. Whisk eggs in a separate bowl.
  5. Place vegetable and tuna mix into an ovenproof dish. Add corn.
  6. Sprinkle grated cheese over vegetable and tuna mix.
  7. Pour egg mixture into the dish, ensuring good coverage over vegetables, tuna and cheese.
  8. Bake in oven for 30 minutes or until cooked through.
  9. Serve with sliced lettuce and tomato and half a pita bread per child.

 

Each serve provides

  • 1 children’s serve of meat/alternatives* (tuna and egg)
  • 1 children’s serve of vegetables**
  • 1 children’s serve of grains*** (pita bread)
  • ½ children’s serve of milk/alternatives**** (cheese)
  • a good source of vitamin C

 

Allergy modifications

  • For an egg free option replace each egg with 1 teaspoon of egg replacer and 2 tablespoons of water.
  • • For a gluten/wheat free option serve with gluten free bread/wraps.
  • For a soy free option use soy free bread.

 

Tip

  • For variation, use the same amount of canned salmon instead of tuna. 

 

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
**** One children’s serve of milk, yoghurt, cheese and/or alternatives is equal to just under half a serve in the Australian Dietary Guidelines.

Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.