Potato, Capsicum, Mushroom Frittata

Potato, Capsicum, Mushroom Frittata

This quick & simple frittata combines the great taste of mushroom & capsicum with the texture of potatoes to make a yummy dish the whole family can enjoy.

CAL P/SERVE
461
kJ P/SERVE
1930
FAT P/SERVE
20.7g
CARBS P/SERVE
28.7g
PROTEIN P/SERVE
35.7g
SUGAR P/SERVE
7.2g
SODIUM P/SERVE
289g
FAT
%
4.3%
ENERGY RDI%
22.1%

Mushrooms are high in fibre, low in carbohydrates, calories and sodium and are cholesterol and fat free while capsicum, which is loaded with vitamins A, C and beta carotene, is also naturally low in fat, calories and cholesterol.

Ingredients

  • 1 large potato, leave skin on
  • 4 mushrooms, sliced
  • ¼ capsicum diced
  • ½ onion, sliced
  • 6 eggs
  • ½ cup milk
  • 1 tbsp fetta, crumbled
  • Salt and Pepper
  • ½ cup peas
  • Sprinkle of herbs
  • Sprinkle of garlic powder
  • 1 tbsp olive oil
  • Cooking spray

Method

  1. Preheat oven to 180C (350F).
  2. Skewer you potato, 4-5 times and microwave for 5 mins until nearly cooked. Take out and set aside.
  3. In a non-stick frypan, heat olive oil and cook onion, capsicum for r5-7 mins until softened.  Add sliced mushrooms, dried herbs and garlic powder and stir fry for 3-4 minutes.
  4. Chop cooled potato into chunks, and add to pan as well as the peas.  Cook further 3 mins and turn off heat.
  5. Spray cooking oil onto a small oven proof dish, we used same pan as it is oven proof. Place onion potato mixture into dish.
  6. In a bowl, mix 6 eggs, salt and pepper and milk and whisk.  Pour over mixture in dish.
  7. Bake for 25-30 minutes; check the middle to see when firm.
  8. Cut and serve onto plate, crumble feta over top and serve with side salad.

Nutrition Table

Servings: 2 Serving size:480g
Average Serve Average 100g
Energy 1930 kJ 403 kJ
  461 Cal 96 Cal
Protein 35.7 g 7.4 g
Fat, total 20.7 g 4.3 g
- Saturated 7.1 g 1.5 g
Carbohydrate 28.7 g 6.0 g
- Sugars 7.2 g 1.5 g
Sodium 289 mg 60 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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