Ham and vegetable frittata

Ham and vegetable frittata

Ingredients

10 serves

15 serves

25 serves

Olive oil

20mL

30mL

50mL

Red onion, finely chopped

175g

250g

375g

Garlic, crushed

15g

20g

35g

Sweet potato, diced into small cubes

(1–2cm thick)

300g

450g

750g

Red capsicum, chopped

300g

450g

750g

Ham, chopped (lean, reduced salt)

100g

150g

250g

Broccoli, chopped

300g

450g

750g

Mushrooms, sliced

200g

300g

500g

Spinach leaves

200g

300g

500g

Eggs (large)

12

18

30

Milk, low fat

125mL

175mL

300mL

Cheddar cheese (reduced fat), grated

100g

150g

250g

 

Method

  1. Preheat oven to 200°C.
  2. Lightly grease a large oven proof dish. If making in larger quantities, you may need more than one dish.
  3. Heat oil in a large saucepan, and add the onion, garlic and sweet potato then sauté until the onion is transparent.
  4. Add capsicum, ham, broccoli and mushrooms and cook until the broccoli and the sweet potato are soft.
  5. Add the spinach and stir to combine. 
  6. Transfer vegetable mixture to a bowl and allow to cool slightly. 
  7. Using your hands, gently squeeze the vegetable mix and discard any excess water.
  8. Place mixture into the prepared oven proof dish.
  9. Whisk the eggs and milk in a large bowl. When combined, pour over the vegetable mixture and sprinkle with cheese.
  10. Bake for 60 minutes, or until the egg is cooked through and golden brown on top.

 

Tips

  • Leave out the ham to make this a vegetarian option.
  • Replace the ham with tuna (canned in spring water) for a tasty alternative option.
  • Any combination of vegetables can be used in this recipe. Try seasonal and/or frozen vegetables to keep it affordable.

 

Healthy Choices category: GREEN (Best choice)

 

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.

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