Jaki’s Vege Frittata

June 8, 2018

Excerpt and recipe from Jaki's Nutritionist Column

The following frittata is good at any time of the day... as a breakfast, lunch or after school snack, served hot or cold. It will increase your vegetable consumption, and provide protein from the eggs, as well as numerous vitamins and minerals from all the vegetables. Just change the veggies with the seasons, and what you have at the ready.  Great to keep in the fridge ready to go!

If serving as a meal, accompany the frittata with a nutpesto, a green salad of spinach or watercress, pumpkin seeds, mushrooms and grated carrot, with a drizzle of honey mustard dressing.  Add in some roasted vine tomatoes, and your meal will be elevated further.

Directions

1Preheat oven to 160 degrees C (325 degrees F)

2Mix all the greens and vegetables -- except for the courgettes -- in a large bowl then transfer them to a baking dish and arrange them in a single layer.

3At this stage you can sprinkle over any leftover cooked chicken, smoked salmon, tinned tuna in spring water – for an extra protein serve.

4Beat the eggs with the almond milk and pour over the ingredients in the baking dish. You may need to press the vegetables down with your hands so that they are evenly soaked with the egg.

5Arrange the zucchini slices over the top of the frittata and drizzle with olive oil, season with salt and pepper. Bake in the hot oven until firm, about 20 to 25 minutes.

6Grate parmesan cheese over the top, then slice.

Ingredients

2 small kumara, thinly sliced

1 small stalk broccoli, stems included, finely chopped

2 small courgettes

2 large spring onions finely sliced

1 bunch parsley, finely chopped

1/2 cup fresh basil, (or coriander) julienned

8 large organic eggs

1 cup almond milk (or organic cow’s milk)

Olive oil to drizzle

Salt and ground black pepper to taste

Parmesan cheese

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2018-06-08T13:04:21+00:00 0 Comments

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