Free Healthy Recipe - Tuna & Pumpkin feta frittata

A frittata is Italy's version of a French omelet. Both are cooked over an pen flame, but a frittata is generally finished inder a grill. This version is particularly good as the sweetness of the pumpkin maries beautifully with the saltiness of the feta and tuna.

Deliciously served either hot or cold and makes a great filling in rolls and baguettes for work lunches or a weekend picnic.

Nutritional Tip: Eggs are nutrient dense, being a natural source of at least 13 different vitamins and minerals.

Ingredients

150 g pumpkin, peeled & cut into 2cm chunks

1 Tbsp olive oil

1/2 small red onion sliced

425 g can tuna chunks in springwater, drained

1/2 cup peas frozen

1 Tbsp oregano leaves, fresh, chopped

8 eggs lightly beaten

100 g feta cheese, crumbled

8 cherry tomatoes halved

black pepper freshly ground

salt to taste

Method

1. Preheat oven to 200C. Toss pumpkin in half the oil and roast on a lined baking tray for 15 minutes, or until tender and golden.

2. Heat remaining oil in a 28cm non-stick frying pan, add onion and cook for 2-3 minutes or until tender.

3. Add roasted pumpkin, tuna, peas and oregana to the pan. Pour in eggs and stir gently to distribute the vegetables evenly. Sprinkle with feta and top with tomatoes, cut side up. Season with salt and pepper and cook over low heat for 10-15 minutes, or until just set.

4. Place under a preheated grill for 5 minutes or until the top is golden brown. Cut into wedges and garnish with fresh herbs.

Makes 8 servings

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Suitable for:
Lunch

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