Vegie frittata

Ingredients

  • 1 tsp vegetable oil
  • 1 medium onion, sliced
  • 500g sweet potato, peeled and thinly sliced
  • ¼ cup water
  • 2 cups broccoli, cut into florets
  • 420g can sweet corn kernels (or 1 corn cob, cooked)
  • 6 eggs
  • ½ cup low-fat milk
  • 60g grated reduced-fat cheddar cheese or 30g grated Parmesan cheese
     

Preparation

Frittatas are great cold. Sweet potato is a great low GI vegetable, and corn is great for fibre. Dr Joanna McMillan School A to Z nutrition expert
  1. Preheat oven to 180°C and grease a 20cm square baking tin with oil.
  2. Combine onion, sweet potato and water in a large bowl, cover with cling film and microwave on high (100%) for 3 minutes.
  3. Add broccoli and microwave on high (100%) for a further 2 minutes.
  4. Layer baking tin with half the sweet potato, then top with corn, broccoli, onion and remaining sweet potato.
  5. Whisk eggs and milk, pour over vegetables, top with cheese and bake for 30 minutes or until firm in the centre.

Vegie frittata

Tips

  • Variation: Substitute five cups of any cooked vegetables for those listed.
  • Serving suggestion: Serve with a bread roll.

 


About the contributor

Go for 2&5® is a federal and state government health initiative to encourage Aussies to eat two servings of fruit and five servings of vegetables every day. Find more great recipes and health tips at www.gofor2and5.com.au



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Summary

Vegie frittata

Serves 4

Prep. time 15 mins

Cooking time 30 mins

 

Allergies

  • Gluten free

A word about allergies

This recipe contains eggs and cow's milk. Some kids have food allergies and food related anaphylaxis. Common food allergens include peanuts and tree nuts (such as cashews and walnuts), sesame, egg, cow's milk, shellfish , fish and soy. Food allergies can develop at any time.

It is important in managing allergies to avoid exposure to known allergens. Parents should check the ingredients before using a recipe and remind their kids not to share food from their lunchbox.  

Sometimes a school may request that certain foods not be brought to school. Check with your principal if you are unsure.

For more information see the Food Allergies and Anaphylaxis – Information sheet for schools