This frittata is good hot or cold – it’s great for a picnic lunch or take the leftovers to work.
Ingredients
- 300g lean beef mince
- 1 small brown onion, grated
- 1/4 cup dried breadcrumbs
- 1 tablespoon olive oil
- 8 eggs, lightly beaten
- 1/2 cup milk
- 1/4 cup chopped fresh basil leaves
- 1/3 cup grated parmesan
- 1/3 cup chargrilled red capsicum, cut into strips
- Steamed green beans, to serve
- Crusty bread, to serve
Method
- Step 1Combine mince, onion and breadcrumbs in a bowl. Season with salt and pepper. Roll level tablespoons of mixture into balls. Place on a plate. Cover. Refrigerate for 20 minutes.
- Step 2Heat oil in a 22cm (base) flameproof, ovenproof frying pan over medium heat. Add meatballs. Cook for 4 to 5 minutes, turning, or until browned all over.
- Step 3Meanwhile, whisk eggs and milk in a bowl. Stir in basil and 1/4 cup parmesan. Season with salt and pepper.
- Step 4Preheat grill on medium. Pour egg mixture over meatball mixture in pan. Sprinkle with capsicum. Reduce heat to medium-low. Cook for 5 to 6 minutes or until base is set. Sprinkle with remaining parmesan. Transfer to grill. Grill for 3 to 4 minutes or until frittata is set. Cut into wedges. Serve with beans and bread.
- Low carb
- Lower gi
Nutrition
2181 kj
Energy
24.8g
Fat Total
8.4g
Saturated Fat
3.5g
Fibre
38.5g
Protein
424mg
Cholesterol
800mg
Sodium
35.4g
Carbs (total)
All nutrition values are per serve
Notes
Prepare in advance: Make step 1 of the recipe. Store in an airtight container. Refrigerate for up to 2 days.
Add greens: Try adding 1/2 bunch chopped and trimmed asparagus or 1 large grated zucchini (squeezed of moisture) to the egg mixture.
- Author: Amira Georgy
- Image credit: Andrew Young
- Publication: Super Food Ideas
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