

Frittatas, quiches
1 ratingsRate
Potato, rocket and rosemary frittata
A simple, low-calorie main that uses the season's finest ingredients and is ready in just 20 minutes
Serves: 2
Time to make: 20 mins
Ingredients
Units: Metric | Imperial (US)
- spray oil
- 1 red onion, finely sliced
- 1 courgette, finely sliced
- 1 tablespoon chopped fresh rosemary
- 2 cooked potatoes, skin on, cooled, sliced into 2cm pieces
- 4 eggs, lightly beaten
- 4 tablespoons skim milk
- 4 cups rocketarugulaX
- ⅓ cup grated reduced-fat cheddar
- black pepper, to taste
- 2 cups mixed salad leaves, to serve
- 1 tablespoon balsamic vinaigrette, to serve
- 2 tablespoons tomato chutney, to serve
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Instructions
- Preheat oven grill to high. Spray a medium ovenproof pan with oil and set over a medium heat. Add red onion and cook, stirring, for 10 minutes, until softened. Add courgette and cook for 2 minutes. Add rosemary and potato slices and cook, gently stirring, until potatoes are browned.
- Spread vegetable mixture evenly in pan. In a small bowl, combine eggs and milk. Pour egg mixture over vegetables, tilting the pan to spread egg mixture evenly. Add rocket. Cook for 2-3 minutes, until bottom of frittata is set.
- Sprinkle frittata with cheese. Place under grill and cook for 2-3 minutes, until cheese is golden.
- Divide frittata between two plates. Season with black pepper and serve with salad drizzled in vinaigrette and chutney on side.
Variations
Make it gluten free: Check chutney is gluten free.
Nutrition Info (per serve)
-
Calories 472cal
-
Kilojoules 1980kJ
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Protein 28g
-
Total fat 22g
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–Saturated fat 7g
-
Carbohydrates 40g
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–Sugars 16g
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Dietary fibre 7g
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Sodium 360mg
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Calcium 490mg
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Iron 4mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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