VEGETABLE FRITTATA
LIGHT MEAL – VEGETABLE FRITTATA
PREP: 10 min
COOK: 10 min
TOTAL: 20 min
SERVES: 4
INGREDIENTS
Olive oil spray
½ red capsicum, diced
½ green capsicum, diced
½ brown onion, diced
6 button mushrooms, sliced
6 eggs
40g feta cheese, crumbled
1 medium tomato, sliced
1 cup basil, chopped
1 cup coriander, chopped
50g feta cheese, extra to sprinkle on top
METHOD
1. Preheat oven grill. Add oil to large oven proof frypan and heat over medium-high heat.
2. Add red and green capsicum, onion and mushrooms and cook until tender. Meanwhile in a small bowl whisk eggs and feta cheese together.
3. Add egg mixture to vegetables and allow to cook for 5 min. Place tomato slices over partially cooked frittata and sprinkle with basil, coriander and extra feta cheese.
4. Place frittata under oven grill for 5 minutes or until frittata is browned and set.
5. Optional: serve with side salad or seasonal vegetables.
NUTRITION INFORMATION
ENERGY: 180 kcal (754 kJ)
PROTEIN: 14.3 g
TOTAL CARBS: 6.2 g
SUGARS: 3.8 g
FIBRE: 1.7 g
TOTAL FAT: 10.8 g
SATURATED FAT: 4.6 g
SODIUM: 429 mg
CALCIUM: 189 mg
IRON: 1.8 mg
DELIGHTFUL “DID-YOU-KNOWS”
Egg – Nature’s Perfect Protein
An excellent source of protein, fat-soluble vitamins (A, D, E, K), choline, and antioxidants lutein and zeaxanthin.
A high-quality protein, meaning eggs contain all 9 essential amino acids in ideal proportions. This protein is more easily digested and used by the body to build muscle. It also promotes satiety, keeping you fuller for longer.
Fat-soluble vitamins are essential for maintaining many metabolic functions including bone, eye, immune, and digestive health.
Choline promotes brain development and neuroplasticity for healthy ageing, nervous system function, and liver and fat metabolism.
Lutein and zeaxanthin protect against age-related macular degeneration, blue light damage, and generally supports long-term eye health.
Mushrooms – Umami Superfood
Naturally low in calories, fat, and sodium whilst keeping an umami, savoury flavour.
Non-animal source of Vitamin D which aids bone and immune health.
Rich in dietary fibres, beta-glucans and chitin, which support digestive health, lower LDL “bad” cholesterol, and improve satiety and blood sugar regulation.
Capsicum – Traffic Lights with Nutritional Benefits
A good source of Vitamin C, Vitamin B6, folate, Vitamin A (in the form of carotenoids), and antioxidants (lutein, zeaxanthin, flavonoids).
Red and yellow varieties are sweeter in flavour, and richer in Vitamin C and carotenoids, whilst green ones are less sweet, making them good in savoury dishes.
Tomatoes – A Hidden Gem of Vitamin A
An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.
Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.
Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.
Onion – Potent Aromatics
Contributes antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.
Onion provides soluble fibre and quercetin, which is an antioxidant linked to heart and immune health.
Low Fat Dairy – Crumbled Feta
Provides natural savoriness and is a good source of calcium, protein, Vitamin D, and Vitamin B12.
Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.
Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.
Vitamin B12 is beneficial for red blood cell production and nerve function.
Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.