Rice and vege frittata

Author: Yvonne Walus - Recipe writer

Photographer: Melanie Jenkins

Serves: 4 (makes 4 school lunches)

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

More weights & measures

2 cups chopped frozen vegetable mix or

2 cups chopped leftover roasted vegetables

50g feta or edam cheese

3 eggs

2 cups cooked rice

250g cottage cheese

spray oil, to grease

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Instructions

Stay Awake

1 Preheat oven to 180°C. If using frozen vegetables, defrost then drain excess water. Crumb feta (or grate edam).

2 In a large mixing bowl beat eggs until fluffy. Add rice and cottage cheese and mix well, breaking up any clumps of rice.

3 Transfer frittata mixture to a lightly greased shallow ovenproof dish. Bake for 45 minutes. Remove from oven and rest for 15 minutes before cutting. Store cooled frittata in the fridge or freezer and pack in the lunchbox with a chiller pad.

HFG tip

Matching snack: Fresh fruit + 1/4 cup nuts
Leftover rice can contain harmful bacteria so store leftover food with rice in the fridge and use within 1 day, or freeze.

Nutrition Info (per serve)

Calories 289 cal

Kilojoules 1210 kJ

Protein 19 g

Total fat 12 g

Saturated fat 5 g

Carbohydrates 25 g

Sugar 5 g

Dietary fibre 3 g

Sodium 500 mg

Calcium 120 mg

Iron 1.5 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.