Friday, 30 September 2016

Low FODMAP Vegetarian Frittata

By Monica Rundle (Student Dietitian) & Lyndal McNamara (Dietitian)

National Nutrition Week is almost here and this year's theme is 'Try for 5'- which challenges all Australians to look for new ways to incorporate 5 serves of vegetables into their everyday diet. This simple vegetarian frittata recipe provides 3 or your 5 daily serves of vegetables per portion and is a quick, healthy lunch or dinner option that the whole family will enjoy!

Top tip- Use leftover cooked/roasted low FODMAP vegetables from a meal earlier in the week to make your frittata! This will make dinner preparation even faster and is a great way to reduce food wastage.

Serves 4


 

Ingredients

·         ½ medium sweet potato, cubed

·         2 tbsp. olive oil

·         1 tsp. paprika

·         3 spring onions (green tops only), chopped

·         1 bunch of broccoli, chopped

·         1 medium zucchini, grated

·         5 eggs

·         Dash of lactose-free milk (or other low FODMAP milk alternative)

·         ½ cup mixed herbs (basil/parsley)

·         4 tbsp. chives 

·         ¼ cup Danish feta

·         Salt and pepper to taste




Method
 


Step 1

Pre heat oven to 180 degrees Celsius. Toss sweet potato in half of the oil and paprika, place on lined baking tray. Roast in oven for 45 minutes of until tender

Step 2

Heat the remaining oil in a large 22cm ovenproof frying pan over medium heat.  Saut√© spring onion and once softened, add the broccoli stirring occasionally until charred. Add zucchini; cook for 2 minutes or until softened. Remove from heat.

Step 3

Combine eggs, milk and mixed herbs in a food processor. Process until herbs are finely chopped and egg mixture is fluffy.

Step 4

Once cooked, add the roasted sweet potato to the broccoli mixture within the frying pan, and turn heat back to medium.  Add the egg mixture to the frying pan and stir until well combined. Sprinkle with feta and chives and season with salt and pepper. Reduce heat to low and cook for 8 minutes of until the egg mixture has mostly set.

Step 5

In the meantime, preheat the grill on high. Place the frying pan under the grill and grill until golden brown and egg mixture is set. Top with rocket salad (see below for recipe).

Rocket Salad
 
Serves 4
 
Ingredients

·         2 cups rocket

·         1 cup baby spinach leaves

·         ½ medium avocado

·         ¼ cup black pitted olives

·         3 tbsp. olive oil

·         1 tbsp. apple cider vinegar

·         Pinch of salt and pepper

Method



Step 1

Add salad ingredients to a bowl. To make dressing, add oil, vinegar, salt and pepper to a jar. Shake well. Taste and adjust seasoning if necessary. Add to salad, toss and serve with frittata.

Nutrition Information/serve:



Energy

1791kJ

Protein

13.6g

Fat

35.0g

Saturated fat

6.3g

Carbohydrates

11.8g

Dietary fibre

6.6g

Sodium

266mg

 

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