
Potato, Capsicum, Mushroom Frittata
CAL P/SERVE
461
kJ P/SERVE
1930
FAT P/SERVE
20.7g
SODIUM P/SERVE
289g
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
- Preheat oven to 180C (350F).
- Skewer you potato, 4-5 times and microwave for 5 mins until nearly cooked. Take out and set aside.
- 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.
- Chop cooled potato into chunks, and add to pan as well as the peas. Cook further 3 mins and turn off heat.
- Spray cooking oil onto a small oven proof dish, we used same pan as it is oven proof. Place onion potato mixture into dish.
- In a bowl, mix 6 eggs, salt and pepper and milk and whisk. Pour over mixture in dish.
- Bake for 25-30 minutes; check the middle to see when firm.
- 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 |