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Tuna, corn and spinach frittata
This tuna, corn and spinach frittata recipe is so versatile, packed full of flavour, wonderfully delicious and a very nutritious addition to any lunch box.
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Ingredients
- 1 cup skim milk
- 6 eggs
- 1 cup self-raising flour
- 1 tablespoon dukkah
- 185g can tuna in spring water, drained
- 2 cups corn kernels
- 2 spring onions, finely chopped
- 2 cups chopped spinach
- 120g feta, cubed
- Salad
- 250g punnet cherry tomatoes
- 4 cups rocket
- 3 tablespoons balsamic dressing (made with 2 parts balsamic vinegar to 1 part olive oil)
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Instructions
- Preheat oven to 190°C. Grease one large ovenproof dish (or 4 individual ones) with oil spray. In a large bowl, combine milk, eggs, flour and dukkah. Add tuna, corn, spring onions and spinach and mix until just combined.
- Pour frittata mix into prepared dish and sprinkle feta over. Cook in oven for 20 to 25 minutes, or until golden brown and puffed.
- In a serving bowl, combine salad ingredients. Serve frittata wedges with salad on the side.
Variations
Make it gluten free: Use gluten-free flour and check dukkah is gluten free.
Nutrition Info (per serve)
-
Calories 522cal
-
Kilojoules 2190kJ
-
Protein 35g
-
Total fat 20g
-
–Saturated fat 6g
-
Carbohydrates 45g
-
–Sugars 9g
-
Dietary fibre 7g
-
Sodium 770mg
-
Calcium 360mg
-
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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