^To make dairy free, replace milk with a calcium-fortified milk alternative.
Serving Suggestion: Vegetables can also be swapped for any other vegetables you may have on hand such as carrots, cauliflower or broccoli. Peas, corn kernels or halved cherry tomatoes can also be used, but won’t need roasting. You will need around 600g in total.
Frozen vegetables would also work great in this recipe too. These will need to be heated in boiling water first (not roasted), then drained and cooled slightly before adding to the egg mixture.
If fresh garlic, chilli, parsley, or spinach leaves aren’t available, dried or frozen alternatives can be used. Substitute with 1 tsp garlic powder, ¼ tsp chilli powder, 1 tablespoon dried parsley, and 1/3 cup frozen spinach (thawed and squeezed to remove excess liquid).
For a main meal cut the frittata into 4 servings, or into 8 portions for snack size servings.
For a complete meal, serve with a side salad and a source of lean protein such as grilled chicken or beef.
Storage: Frittata can be stored in an airtight container in the fridge for 3 days or in the freezer for 3 months.
Kids in the kitchen tips: Depending on your child’s age and skill, they can help crack and whisk the eggs, or choose what vegetables to include.
When preparing this recipe:
| Serving size: 262g | Per serving | Per 100g |
|---|---|---|
| Energy (kJ) | 750 | 286 |
| Fat (g) | 8.5 | 3.2 |
| Saturated fat (g) | 2.0 | 0.8 |
| Carbohydrates (g) | 11.8 | 4.5 |
| Sugars (g) | 7.4 | 2.8 |
| Fibre (g) | 4.7 | 1.8 |
| Protein (g) | 11.8 | 4.5 |
| Sodium (mg) | 128.5 | 49.0 |
Healthy Eating
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