BOMBAY POTATO FRITTATA LIME PRAWN COCKTAIL PITA SALAD
PREP 15 MINS COOK 30 MINS
SERVES 3 AS A LIGHT MEAL
4 Carisma potatoes, unpeeled,
sliced into 5mm rounds
100g baby spinach leaves,
chopped
1 Tbsp olive oil
1 brown onion, halved and sliced 1 large clove garlic, finely grated ½ tsp ground coriander
½ tsp ground cumin
¼ tsp black mustard seeds
¼ tsp ground turmeric 3 tomatoes, roughly chopped
2 x 60g eggs
½ green chilli, deseeded, finely
chopped
1 small bunch coriander, finely
chopped
1 Tbsp mango chutney or
gluten-free chutney
3 Tbsp fat-free Greek
natural yoghurt 1 Cook the potatoes in a medium saucepan of boiling water for 6 minutes or until tender. Drain and set aside to steam-dry. Meanwhile, put the spinach in a heatproof bowl with 1 Tbsp water. Cover and microwave on High/100% for 2 minutes or until the spinach wilts.
2 Heat the oil in a medium nonstick frying pan over medium heat. Add the onion and cook, stirring often, for 10 minutes or until the onion is golden and sticky. Stir in the garlic, ground coriander, cumin, mustard seeds and turmeric. Cook, stirring, for 1 minute. Add the tomatoes and wilted spinach. Cook, stirring, for a further 3 minutes. Stir in the potatoes. 3 Preheat grill to medium. Lightly whisk the eggs, chilli and most of the fresh coriander in a bowl. Pour over the potato mixture. Place under the grill and cook for 4-5 minutes or until golden and just set, with a very slight wobble in the middle.
4 Set the frittata aside to cool. Cut into wedges. Mix the mango chutney, yoghurt and remaining fresh coriander together in a bowl. Serve the frittata with the yoghurt mixture.
Nutrition info
PER SERVE 1190kJ, protein 15g, total fat 12g (sat. fat 2g), carbs 32g, fibre 9g, sodium 199mg • Carb exchanges 2• GI estimate low • Gluten-free option
PREP 10 MINS COOK 15 MINS
SERVES 2 AS A LIGHT MEAL
½ (50g) wholemeal pita
2 tsp olive oil
1 tsp Tabasco sauce
1 tsp reduced-sugar, reduced-salt
tomato sauce
1 Tbsp 97% fat-free mayonnaise 1 Tbsp fat-free natural yoghurt Zest and juice of ½ lime
480g cooked king prawns, peeled
and deveined
1 Little Gem lettuce , leaves
separated
½ small Lebanese cucumber,
peeled into ribbons
6 cherry tomatoes, halved
Freshly ground black pepper Lime wedges, to serve
1 Preheat oven to 180°C (fanforced). Line a baking tray with baking paper. Cut the pita into triangles and place on the lined tray. Drizzle over the oil. Bake for 10-15 minutes until golden and crisp.
2 Meanwhile, combine the Tabasco, tomato sauce, mayonnaise, yoghurt and lime zest and juice. Toss the prawns in the dressing.
3 Layer the lettuce, cucumber, tomatoes and dressed prawns in a lunchbox or jar. Season with pepper. Top with the pita chips and serve with lime wedges.
Nutrition info
PER SERVE 899kJ, protein 19g, total fat 6g (sat. fat 1g), carbs 18g, fibre 5g, sodium 596mg • Carb exchanges 1• GI estimate high • Lower carb