- 0:15 Prep
- 0:20 Cook
- 6 Servings
- Capable cooks
Re-create a kid’s favourite with a healthy and tasty twist.
Ingredients
- 5 eggs, lightly beaten
- 1 cup 50% less-fat cheddar cheese, grated
- 1/2 small carrot, peeled, grated
- 1/2 small zucchini, grated
- 1/2 cup microwave brown rice
- 1/4 cup fresh flat-leaf parsley leaves, finely chopped
- 1/4 cup reduced-fat milk
- Prochef olive oil cooking spray
- 1/4 cup tomato and basil pasta sauce
- 60g 97% fat-free shaved leg ham, shredded
- 100g cherry tomatoes, halved
- 1/4 cup fresh basil leaves
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Combine eggs, 1/2 cup cheese, carrot, zucchini, rice, parsley and milk in a bowl. Season with pepper. Spray a 6-hole, 1/3 cupcapacity muffin pan with oil spray. Divide mixture between the holes of prepared pan.
- Step 2Bake for 15 to 20 minutes or until just set. Stand for 5 minutes before turning out of pan. Preheat grill on high. Place frittatas, top-side up, on a baking tray. Spread tops with pasta sauce. Top with ham, tomatoes and remaining cheese.
- Step 3Grill for 5 minutes or until cheese is golden. Stand for 5 minutes. Sprinkle with basil
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
695 kj
Energy
8.3g
Fat Total
3.5g
Saturated Fat
1.4g
Fibre
15.6g
Protein
168mg
Cholesterol
347mg
Sodium
7g
Carbs (total)
All nutrition values are per serve
- Author: Kim Meredith
- Image credit: Andrew Young
- Publication: Super Food Ideas
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