Nutritious and Delicious Frittata
If you’re searching for a healthy and tasty workday lunch that doesn’t take a lot of time, then look no further! Drum roll please … … for a deliciously satisfying lunch we give you the humble vegetable frittata!
What is a Frittata?
A Frittata is an egg-based dish similar to an omelette or quiche, but with added ingredients such as cheese or vegetables. According to Wikipedia, the word frittata is Italian and roughly translates to ‘fried’.
Frittata’s are great meal options for any time of day, hot or cold, and are easily adapted to suit your own taste. Because they’re fairly sturdy and solid, a frittata can be baked or cut up into all sorts of sizes, which is perfect for packing into a container or lunchbox. And they are a great way to use up all those vegetables sitting in the back of the veggie draw.
Eggs are full of nutritional goodness and offer many of things your body needs.
The Better Health Channel advises that eggs are a great source of protein, antioxidants, vitamins and minerals (such as vitamin A, vitamin D, vitamin E, folic acid and iron). In fact, eggs are one of the few foods that naturally contain vitamin D. Eggs are a great source of energy and are good for your brain too. Egg yolks contain choline, an important nutrient that helps brain plasticity, which may help protect you from memory loss and other signs of cognitive decline as you get older. Hooray for eggs and yes to frittata!
How to Cook – Mum’s Method
- 7 eggs
- ¾ cup milk
- 50g fetta, crumbed
- roast veg and spinach
Thanks Mum! 😉
How to Cook – Taste.com.au
- 1/3 cup (70g) pasta
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 medium zucchini, halved lengthways, sliced thinly
- 100g mushrooms, sliced
- 1 medium tomato, chopped
- 2 tablespoons parsley
- 6 eggs, lightly whisked
- Salt and pepper, to season
- Preheat oven to 180°C. Grease and line base of a 20cm round or square cake pan.
- Cook pasta in large pan of boiling salted water until tender. Drain.
- Heat oil in large frying pan and cook onion, zucchini and mushrooms for 3 minutes until just tender.
- Combine pasta, vegetable mixture, tomato, parsley and eggs in large bowl and mix well. Season with salt and pepper.
- Pour mixture into prepared pan, bake for 45 minutes or until cooked through. Stand 5 minutes before turning out.
Make It Your Way
One of the best things about a frittata is you can make it to your taste. If you like it hot, throw in some chilli! Want to beef (or pork) it up a little, add some ham or bacon. You can make it thick or thin, big or small, and as healthy as you like.
Here at Come See Do HQ we opted for a vegetable creation stacked with tomatoes and zucchinis – check it out!
So next time you’re scratching your head about what to do for lunch, have a go at a frittata and impress your colleagues with an amazing looking healthy lunch that we both know is as easy as ‘mix and cook’!
Let us know how you go and please share your lunch recipes; we would love to hear from you.