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|
|Sweet corn kernels (frozen)||125g||400g||1.25kg|
|Grated cheese||½ cup||2 cups||5 cups|
|Lettuce (sliced)||3 leaves (20g)||½ medium head (270g)||1 medium head (540g)|
|Tomato (sliced)||1 medium||2 medium||4 medium|
|Wholemeal pita bread||1 medium||13 medium||30 medium|
- Preheat oven to 160°C.
- Heat oil in a pan and add onion. Stir and cook until soft but not brown.
- Add tuna, broccoli florets and potato. Gently stir to heat through.
- Whisk eggs in a separate bowl.
- Place vegetable and tuna mix into an ovenproof dish. Add corn.
- Sprinkle grated cheese over vegetable and tuna mix.
- Pour egg mixture into the dish, ensuring good coverage over vegetables, tuna and cheese.
- Bake in oven for 30 minutes or until cooked through.
- 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
- 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.
- 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.