Feta and caramelised onion frittata

Photographer: HFG staff

Try this gluten-free frittata recipe packed with a day's worth of vegetables in one satisfying meal. The sweetness of the caramelised onions perfectly complements the salty sharpness of the feta.

Serves: 4

Time to make: 50 mins , plus cooling

Hands-on time: 10 mins

Ingredients

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spray oil
2 red onions, halved and thinly sliced, plus ½ red onion, thinly sliced, to serve
500g sweet potatoes/ kumarasweet-potatoX, peeled and cut into 2.5cm pieces
2 courgettezucchiniXszucchini, summer squashX, thinly sliced
4 cups baby spinach
5 eggs, plus 3 egg whites
125g reduced-fat feta, diced
For the salad
1 bag mixed leaves salad
2 chopped tomatoes
½ sliced red capsicum
¼ sliced cucumber
1 small carrot cut into sticks, to serve
2 tablespoons snipped fresh chives, to garnish

Instructions

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1 Preheat the oven to 180°C/fan 160°C/gas 4 and line a 20cm square baking tin with baking paper. Spray a large non-stick frying pan with a little oil and put over a medium heat. Add the 2 sliced onions and cook, stirring occasionally, for 10 min or until soft and golden.

2 Meanwhile, steam the kumara for 10 min or until tender. Add the courgettes for the last 2 min of steaming time. Add both to the fried onions with the spinach and cook for 2 min or until the spinach wilts. Transfer the vegetable mixture to a large bowl.

3 Whisk the eggs and whites together in a mixing bowl, then stir in the feta. Add to the onion mixture and season with ground black pepper, then pour into the prepared baking tin. Cook in the oven for 25 min or until set, puffed and golden on top.

4 Cool for 10 min in the tin, then cut into wedges. Serve with the salad and remaining onion, garnished with chives.

Nutrition Info (per serve)

Calories 375 cal

Kilojoules 1569 kJ

Protein 23 g

Total fat 14.2 g

Saturated fat 6 g

Carbohydrates 41.3 g

Sugar 19.1 g

Dietary fibre 9.4 g

Sodium 827 mg

Calcium 282 mg

Iron 4.4 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.