Dan's oven-baked frittata - Healthy Food Guide

Dan’s oven-baked frittata

Serves: 4

Time to make: 1 hr 10 mins

Hands-on time: 20 mins

Ingredients

More weights & measures

400g potatoes, chopped lengthways

2 teaspoons olive oil

100g shaved lean ham, chopped

1 red onion, sliced

130g fresh baby spinach

5 eggs

200ml skim milk

1 dried or fresh chilli (with or without seeds)

1 handful flat-leaf parsley, roughly chopped

80g feta, cut in small cubes

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Instructions

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1 Preheat fanbake oven to 200°C. Place potatoes, oil and half the ham in a family pie-sized oven dish. Toss to coat in oil. Roast for 30 minutes, or until potato is golden.

2 Cook onion in a small pan until transparent. Add onion, spinach and remaining ham to pie dish.

3 In a bowl, whisk eggs and milk together. Add chilli and parsley. Pour egg mixture into pie dish then sprinkle feta on top. Bake for 15-20 minutes, or until egg is set and top is golden.

Recipe supplied by Healthy Food Guide reader, Dan Massie (24, sales executive)

Variations

Frittatas are great and very easy to change by adding different meats and vegetables. Almost anything works!”
Make it gluten free: Use gluten-free ham.

HFG tip

Dan says: "I like the simplicity of a frittata – and you can change a couple of ingredients to give you a completely different meal. One dish makes for a small clean-up, too. Bonus!"

Nutrition Info (per serve)

Calories N/S

Kilojoules 1220 kJ

Protein 20 g

Total fat 14 g

Saturated fat 6 g

Carbohydrates 20 g

Sugar 6 g

Dietary fibre 3 g

Sodium 800 mg

Calcium 230 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.