This is a veratile dish which can be served summer or winter which I found originally from Super Food Ideas magazine (April 2003), however it is a very common recipe. It is a light dish but full on flavour. Provided you have the base of the receipe in your larder, you can add or omit the vegetables as required. In summer time, serve with a salad or in the cooler weather, some steamed vegetables. The first three ingredients form the base of the recipe, the rest can be susbsituted with whatever you have on hand. You can also try creamed corn, artichokes, red onion, tomatoes and eggplant. The frittata freezes well for up to 3 months.
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- 1/2 cup self raising flour
- 2 eggs, beaten
- fresh ground black pepper, to taste
- 2 cups grated zucchini
- 1 red capsicum, seeded and chopped
- 1/2 cup sliced mushrooms
- 1/2 cup chopped light ham
- 1/2 cup low-fat cheese, grated
- 4 spring onions, sliced
- 1/4 cup chopped parsley
- 1 tablespoon parmesan cheese, grated
- 1Combine zucchini, capsicum, mushrooms, ham, cheese, onion and parsley in a large bowl.
- 2Add flour, eggs and pepper.
- 3Blend well.
- 4Spray an 18x28cm ovenproof dish (or similar dish of your choosing) with a little olive oil.
- 5Spread mixture evenly into the dish.
- 6Sprinkle evenly with parmesan cheese.
- 7Bake in a moderate oven (180 degrees C) for 25 to 30minutes, or until firm and golden.
- 8Cut into portions and serve with salad or steamed vegetables.
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Nutritional Facts for Classic Light and Tasty Frittata
Serving Size: 1 (130 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 100.3
- Calories from Fat 25
- Total Fat 2.8 g
- Saturated Fat 0.9 g
- Cholesterol 77.3 mg
- Sodium 220.9 mg
- Total Carbohydrate 11.7 g
- Dietary Fiber 1.5 g
- Sugars 2.0 g
- Protein 7.2 g