Low-FODMAP savoury vegetable frittata
You’ve got to try our low-FODMAP savoury vegetable frittata - its a meal in itself! Low cost and easy to make for lunch or a light meal, simply delicious!
Serves: 4
Time to make: 50 mins
Hands-on time: 25 mins
Total cost: $10.16 / $2.54 per serve
(at time of publication)
Ingredients
- 300g buttercup squash flesh, chopped in small pieces
- 350g carrot, chopped in small pieces
- oil spray
- ½ tablespoon garlic-infused oil
- ½ cup diced capsicum
- 1 bunch spring onions, green tips only sliced
- 1 large courgette, grated
- 1 cup fresh or frozen spinach
- generous ½ cup coarsely chopped fresh basil, plus extra, to garnish (optional)
- 4 eggs
- 2 egg whites
- 60ml lactose-free milk
- ½ cup grated fresh reduced-fat cheddar cheese
- pepper, to season
- 80g feta cheese, crumbled
Instructions
1 Preheat oven to 250°C. Spray pumpkin and carrot pieces with oil then roast for 20 minutes. While pumpkin and carrot are roasting, heat infused oil in a frying pan and add capsicum, spring onion greens, courgette and spinach, cooking gently until tender. Add basil to vegetables as they cook. Once tender-crisp, remove pan from heat and allow vegetables to cool a little.
2 Line a Swiss-roll pan or slice tin with non-stick baking paper. Spread cooked pumpkin on tray. Whisk together eggs, egg whites, milk and cheddar then season with pepper. Reduce oven temperature to 220°C.
3 Add cooled vegetables to egg mixture then pour over pumpkin in pan. Scatter feta on top and bake for 20-25 minutes until golden. Serve garnished with extra fresh basil (if using).
HFG tip
This recipe is suitable for people on a low-FODMAP diet, based on Monash University published tolerance levels as at October 2014.
Nutrition Info (per serve)
Kilojoules 1220kJ
Calories 290cal
Protein 19g
Total fat 16g
–Saturated fat 6g
Carbohydrates 20g
–Sugars 14g
Dietary fibre 5g
Sodium 570mg
Calcium 340mg
Iron 2mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
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.
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