Fab frittatas
Take the light and easy frittata to the next level with these gourmet delights. So simple. So good!
Tasty one-pan meals
MEXI-BEAN FRITTATA
SERVES 4 HANDS-ON TIME 15 minutes COOKING TIME 40 minutes 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 reduced-fat 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 potato 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 the coriander leaves. Transfer frittata to oven. Bake for 15 minutes or until golden and just set.
5 Top the frittata with avocado, chilli and remaining coriander leaves. Slice and serve with salad leaves.
NUTRITION (per serve) 2092kJ/500 cal. Protein 28.7g. Sat fat 5g. Carbs 38.8g. Fibre 15.8g. Sodium 335mg.
HERBY FENNEL, LEEK & SMOKED SALMON FRITTATA
SERVES 4 HANDS-ON TIME 15 minutes COOKING TIME 25 minutes 1 tablespoon olive oil
1 fennel bulb, thinly sliced,
plus fennel fronds, to garnish
2 leeks, thinly sliced
1 tablespoon chopped dill
1 tablespoon chopped chives,
plus extra, to garnish
¼ cup chopped flat-leaf parsley
8 eggs
½ cup reduced-fat milk
100g smoked salmon slices
1 tablespoon baby capers
Pickled red onions, sliced,
to garnish (optional)
Mixed salad leaves, to serve
1 Preheat oven to 180°C. Heat oil in a medium cast-iron or ovenproof frying pan over medium heat. Cook fennel and leek, stirring, for 5–7 minutes or until softened. Add the dill, chives and half the parsley.
2 Meanwhile, whisk the eggs and milk together in a large jug. Season well with cracked black pepper, to taste.
3 Add the egg mixture to the leek mixture and cook for 2–3 minutes or until frittata is beginning to set around the edges. Transfer frittata to oven. Bake for 15 minutes or until golden and just set.
4 Top frittata with salmon and scatter with capers, fennel fronds, extra chives, remaining parsley and pickled onion, if using. Slice the frittata and serve with salad leaves.
NUTRITION (per serve) 1253kJ/300 cal. Protein 24.9g. Sat fat 4.1g. Carbs 8g. Fibre 5.1g. Sodium 649mg.
BROCCOLINI, PEA & POTATO FRITTATA WITH GOAT’S CHEESE
SERVES 4 HANDS-ON TIME 15 minutes COOKING TIME 40 minutes 375g baby new potatoes, unpeeled 1 tablespoon olive oil
1 cup frozen peas
8 eggs
½ cup reduced-fat milk
80g goat’s cheese, crumbled
1 bunch broccolini, ends trimmed,
halved lengthways
Mixed salad leaves, to serve
1 Preheat oven to 180°C. Place potatoes in a medium saucepan. Bring to the boil over high heat. Cook potatoes for 10 minutes or until tender when pierced with a skewer. Drain. Cut the potatoes into 2cm pieces.
2 Heat oil in a medium cast-iron or ovenproof frying pan over medium heat. Cook the potato and peas, stirring, for 5 minutes.
3 Meanwhile, whisk the eggs and the milk together in a large jug. Season well with cracked black pepper, to taste.
4 Add the egg mixture to the potato mixture and cook for 4–5 minutes or until frittata is beginning to set around the edges. Top with goat’s cheese and then broccolini. Transfer to oven. Bake for 15–20 minutes or until golden and just set. Slice and serve with salad leaves.
NUTRITION (per serve) 1638kJ/392 cal. Protein 28.4g. Sat fat 6.5g. Carbs 19.6g. Fibre 7g. Sodium 289mg.