Kumara, rocket and asparagus frittata
(at time of publication)
Ingredients
- 350g kumarasweet-potatoX, peeled, cut in 3cm pieces
- 1 bunch asparagus, trimmed, cut in 4cm lengths
- spray oil
- 2 cups baby rocketarugulaX
- 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
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Protein 14g
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Total fat 12g
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–Saturated fat 3g
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Carbohydrates 25g
-
–Sugars 7g
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Dietary fibre 3g
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Sodium 200mg
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Calcium 140mg
-
Iron 3mg
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