Kumara, rocket and asparagus frittata
Serves: 4
Time to make: 35 mins
Total cost: $8.96 / $2.24 per serve
(at time of publication)
Ingredients
- 350g kumara, peeled, cut in 3cm pieces
- 1 bunch asparagus, trimmed, cut in 4cm lengths
- spray oil
- 2 cups baby rocket
- 6 eggs
- ½ cup skim milk
- 2 tablespoons grated fresh parmesan cheese
Instructions
1 Cook kumara in a saucepan of boiling water for 8-10 minutes or until tender, adding asparagus to pan for the last 3 minutes of cooking. Drain well.
2 Preheat grill to high. Spray a large, ovenproof frying pan with oil and place over a medium-high heat. Add kumara, asparagus and rocket. Cook, stirring occasionally, for 2 minutes or until rocket wilts.
3 Whisk together eggs and milk. Pour eggs into frying pan over kumura mixture. Cook for 4-5 minutes over a medium heat or until frittata is almost set. Sprinkle with cheese and place under preheated grill for 3-4 minutes until golden brown and just set. Cut in quarters.
Serving suggestion
Serve with a green salad and wholegrain bread (suggested serving: 1 thick slice).
Variations
Get creative with vegetables in this recipe! Carrots, spring onions, cauliflower, spinach… use seasonal veges to lower the cost per serve.
Nutrition Info (per serve)
-
Calories 262cal
-
Kilojoules 1100kJ
-
Protein 14g
-
Total fat 12g
-
–Saturated fat 3g
-
Carbohydrates 25g
-
–Sugars 7g
-
Dietary fibre 3g
-
Sodium 200mg
-
Calcium 140mg
-
Iron 3mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
