Frittatas, quiches

Tomato and corn frittata

Author: Amanda Lennon - Chef, Food Editor

Photographer: Cath Muscat

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Serves: 2

Time to make: 30 mins

Ingredients

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cooking spray oil

100g tomatoes, halved

1 red onion, cut in wedges

2 cloves garlic, crushed

410g can corn sweetcornXkernels in spring water, drained

4 eggs

⅓ cup skim milk

⅓ cup grated freshly grated reduced-fat cheddar cheese

salad leaves, to serve

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Instructions

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1 Spray tomatoes with oil. Heat a large (20cm) non-stick frying pan over a medium heat. Cook tomatoes, stirring, for 3 minutes. Add onion, garlic and corn. Cook, stirring, for 3 more minutes.

2 Whisk eggs and milk together. Pour over the tomato mixture in the pan, tilting pan to evenly cover vegetables. Reduce heat to low. Cook for 4 minutes. Sprinkle cheese over the top.

3 Place pan under a hot grill and cook for 3 more minutes or until cheese melts and frittata is cooked through. Set aside for 5 minutes before cutting in wedges. Serve with fresh rocket or spinach.

Variations

Replace tomatoes with chopped boiled potatoes.

Nutrition Info (per serve)

Calories 445 cal

Kilojoules 1860 kJ

Protein 30 g

Total fat 20 g

Saturated fat 6 g

Carbohydrates 30 g

Sugar 14 g

Dietary fibre 10 g

Sodium 380 mg

Calcium 320 mg

Iron 3.5 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.

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