Mini Roast Vegetable Frittatas – From your Waterloo and Brighton-Le-Sands Dietitian.
Time: 45 mins
Mini frittatas are not only delicious and extremely simple to make, but they also make the perfect satiating afternoon snack, containing protein, healthy fats and lots of high-fibre veg. The beauty of this recipe is that you can add or substitute any vegetables that you like – think capsicum, zucchini, leek, mushrooms, tomatoes or broccoli – making it a great way to use up any old vegetables sitting in the fridge at the end of the week. You could also add different herbs, such as sage or thyme, or even add a teaspoon of polenta to each muffin section before adding in the egg mixture.
• ½ medium butternut pumpkin (or sweet potato)
• ½ Spanish red onion
• ½ fennel bulb
• ½ cup cauliflower florets (or broccoli)
• 1 garlic clove, finely chopped (optional)
• 1 cup chopped English spinach
• ~6 free-range eggs
• ½ cup low fat milk
• 3 tbsp. crumbled goats cheese or feta
• 1-2 tbsp. extra virgin olive oil
• Pinch of salt and pepper to season
1. Preheat oven to 175°C and thoroughly wash the vegetables. Roughly chop the cauliflower and onion, dice the pumpkin into ~1cm cubes, and slice the fennel longwise into thin strips.
2. Place the veggies on a baking tray and with the garlic, thyme, salt and pepper, and drizzle with 1-2 tbsp. extra virgin olive oil, tossing the vegetables to ensure they’re well covered. Roast the vegetables in the oven for 15-20 minutes or until the vegetables are tender and slightly golden brown.
3. Remove the vegetables from the oven and distribute evenly into a muffin tray lined with baking paper, as well as the spinach and goats cheese/feta. If you have any vegetables left over, simply use them later on in a salad!
4. Lightly whisk the eggs and milk together and pour the mixture into each muffin hole until 2/3 full. Note: You may need more or less eggs depending on the size of your muffin tray and how much filling you add.
5. Place the muffin tray into the oven and bake for ~15-20 minutes or until the egg mixture is set and golden. Enjoy!
Caris Walsh, Dietitian and Nutritionist.