Mexi-bean frit­tata

Healthy Food Guide (Australia) - - RECIPES -

(p56) Serves 4–6 Cost per serve $4.20 Hands-on time 15 min Cook­ing time 40 min gluten free veg­e­tar­ian di­a­betes friendly 300g small sweet pota­toes, un­peeled, chopped

1 ta­ble­spoon olive oil

2 corn cobs, husks and silks

dis­carded, kernels re­moved

1 red cap­sicum, coarsely chopped

1 x 400g can black beans, rinsed, drained

2 tea­spoons ground co­rian­der

8 eggs

½ cup re­duced­fat milk

½ cup co­rian­der leaves

1 small av­o­cado, cut into

thin wedges

1 long red chilli, de­seeded,

thinly sliced Mixed salad leaves,

to serve 1 Pre­heat oven to 180°C. Bring a small saucepan of wa­ter to the boil over high heat. Cook sweet pota­toes for 6–8 min­utes, or un­til ten­der when pierced with a skewer. Drain. Cut into wedges.

2 Heat oil in a medium cast-iron or oven­proof fry­ing pan over medium heat. Cook corn and cap­sicum, stir­ring, for 5–7 min­utes, or un­til the cap­sicum is al­most ten­der. Add sweet potato, black beans and ground co­rian­der. Cook, stir­ring, for 2–3 min­utes.

3 Mean­while, whisk the eggs and milk to­gether in a large jug. Sea­son well with cracked black pep­per, to taste.

4 Pour the egg mix­ture into the bean mix­ture and cook for 2–3 min­utes, or un­til frit­tata is be­gin­ning to set around the edges. Scat­ter with half of the co­rian­der leaves. Place in oven. Bake frit­tata for 15 min­utes, or un­til golden and just set. 5 Top the frit­tata with av­o­cado, chilli and co­rian­der leaves. Slice and serve with salad leaves.

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