Easy Veggie Frittata - Healthier. Happier.

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Fritatta
  • 2 large potatoes, peel and grate coarsely, then drain and squeeze out excess liquid
  • 1 medium onion, diced into 0.5cm pieces
  • 1 medium tomato, chopped (or leftover canned tomato)
  • 2 cups fresh or frozen mixed vegetables defrosted (eg. red or green capsicum, diced into 0.5cm pieces, sweet corn kernels, peas, baby mushrooms diced into 0.5cm pieces, carrot, grated coarsely)
  • 1 teaspoon dried herbs (mixed, oregano, basil, parsley) or 1 tablespoon fresh herbs
  • 2 tablespoon olive oil
  • 6 eggs
  • ½ cup grated low-fat cheddar cheese
  • pepper to season
  1. Brush the non-stick frying pan with oil, over a medium heat cook potato, onion and tomato until potato browns (5-10 minutes). Stir occasionally to prevent potatoes from sticking.
  2. Remove cooked vegetables to a large bowl and set aside.
  3. Beat eggs in the second large bowl.
  4. Add the cooked vegetables, the mixed vegetables and the pepper to the beaten eggs.
  5. Clean or wipe out the frying pan with clean kitchen paper.
  6. Heat the remaining oil in the frying pan over a medium heat. Pour in the egg and vegetable mixture.
  7. Cook until edges start to set. Gently pull back frittata to allow uncooked egg to run underneath.
  8. Sprinkle top of frittata with grated cheese and place frying pan under a pre-heated grill.
  9. Grill topping until cheese is golden and bubbly. Decorate with chopped fresh or dried herbs.

Process

Easy Veggie Frittata

Step 1

Grate potato and chop vegetables.

Step 2

Add cooked vegetables, mixed vegetables and pepper to beaten eggs.

Step 3

Cook until edges start to set, pull back frittata to allow uncooked egg to run underneath.

Step 4

Sprinkle top of frittata with grated cheese and place under a pre-heated grill.

Step 5

Grill topping until cheese is golden and bubbly.

Storage Suggestions

Can be kept in refrigerator for up to 3 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Knife
  • Non-stick fry pan
  • Large bowls
  • Paper towel
  • Grater
  • Fork

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia.www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


417g Quantity per serving Quantity per 100g
Energy 1403kJ 336kJ
Protein 19.5g 4.7g
Fat, total 17.4g 4.2g
— Saturated 4.4g 1.1g
Carbohydrate 21.9g 5.0g
— Sugars 7.3g 1.8g
Fibre 7.5g 1.8g
Sodium 277.2mg 66.5mg
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