Free Healthy Recipe - Spinach, Ricotta and Vegetable Frittata

Low carbohydrate, Low fat, Wheat Free

Copyright John Paul Urizar

This unsung hero is easier to make than a flan without the step of pastry making and contains less kilojoules. If you're trying to get your kids to eat more vegetables burying them through a frittata is a great way to do it and, for the wheat intolerant, it makes a perfect packed lunch. Served with a fresh green salad and balsamic vinaigrette it also makes a delicious light, yet completely satisfying dinner.

1 onion finely sliced
1 bunch silverbeet, stalks removed and cut into small pieces
250 grams low fat ricotta
¼ cup pickled cornichons, chopped finely
1 tsp olive oil

Preheat the oven to 180C.
Roast the capsicum in the oven until the skin is burnt and blistered. Set aside in a plastic bag until its cool enough to remove the skin and seeds.
While the capsicum is roasting fry the onion in the olive oil until golden and slightly crispy (approx 10 minutes).
Blanch the silverbeet in boiling water for 2 minutes then drain and set aside.

Combine the silverbeet with the ricotta and cornichons and season with black pepper and a pinch of sea salt.
Separate the egg whites and beat until they form stiff peaks. Beat the egg yolks in a separate bowl then fold them into the egg white mixture. Lightly grease a 22cm round cake tin. Pour ½ the egg mixture into the bottom of the dish then layer the onions and capsicum over the surface. Spread the spinach and ricotta mixture and then top with the remaining egg.
Cook in the centre of the oven for 20 - 25 minutes.
Serve with fresh asparagus or a green salad.

TIP: Egg shell is porous and will absorb smells and flavour from other refrigerated foods. Always store them in a covered section of the fridge or in their cardboard boxes.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 25 mins
Ready in: 40 mins

Suitable for:
Dinner, Lunch, Snack
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Nutritional Information - Per Serve
Kj 968 kj
Calories 231 kcal
Fat 14.5 g
Saturated Fat 6 g
Total Carbohydrate 6.4 g
Total Protein 18.3 g
Fibre 2.5 g

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