Tangy feta and fresh herbs make these golden baked frittata squares taste great, plus they’re packed with vegies and rice to fill you up.
Ingredients
- 1 large red capsicum, halved, deseeded
- 7 eggs, lightly whisked
- 150g (1 cup) white long-grain rice
- 1 large zucchini, ends trimmed, coarsely grated
- 125g fetta, crumbled
- 2 tablespoons chopped fresh continental parsley
- 2 tablespoons chopped fresh basil
- Mixed salad leaves (optional), to serve
Method
- Step 1Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place the capsicum, skin-side up, on the lined tray. Bake in oven for 25 minutes or until charred and blistered. Transfer to a sealable plastic bag. Set aside for 5 minutes (this helps lift the skin). Peel skin from capsicum and discard. Finely chop the flesh.
- Step 2Reduce oven temperature to 180°C. Line the base and sides of a 16 x 26cm slice pan with non-stick baking paper.
- Step 3Place the capsicum, egg, rice, zucchini, feta, parsley and basil in a large bowl. Season with salt and pepper. Whisk until well combined. Pour into the lined pan.
- Step 4Bake for 20-25 minutes or until golden and just set. Set aside in the pan for 10 minutes to cool slightly. Cut into squares. Serve with salad leaves, if desired.
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
- Vegetarian
Nutrition
588 kj
Energy
8g
Fat Total
4g
Saturated Fat
1g
Fibre
10g
Protein
200mg
Cholesterol
244.04mg
Sodium
1g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
Notes
Freezing tip: At the end of step 4, set aside to cool completely. Cut into squares. Wrap individually in 2 layers of plastic wrap. Place in an airtight container. Label, date and freeze for up to 3 months. Thaw overnight in the fridge.
- Author: Chrissy Freer
- Image credit: Rob Palmer & Mark O'Meara
- Publication: Australian Good Taste
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