Prep Time: 20 mins
Cook Time: 40 mins
Serves: 6
Gluten Free / Vegetarian
Ingredients
- olive or canola oil spray
- 1 leek (white part only), cut lengthways and finely sliced
- 600 g pumpkin, peeled and cut into 1cm cubes
- 6 eggs, lightly beaten
- 3/4 cup reduced-fat milk
- 95 g reduced-fat feta cheese
- 1/3 cup basil leaves, chopped
- small green salad, to serve
Method
- Preheat oven to 200°C (180°C fan forced).
- Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat.
- Add leek to frying pan and cook for 3 minutes, stirring occasionally, until softened.
- Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender.
- In a medium sized jug, whisk together eggs and milk; season with black pepper.
- Remove pumpkin mixture from heat and stir through feta and basil.
- Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden.
- Cool in the pan for 5 minutes before turning on a wire rack.
- Serve warm or cold with a green salad.
Hint
Frittatas make a nutritious finger food for toddlers and are perfect packed in your child’s lunchbox.
Nutrition Information
| per serving | per 100g | |
| Energy | 1002 kJ | 361 kJ |
| 239 Cal | 86 Cal | |
| Protein | 14.3 g | 5.2 g |
| Fat, total | 13.6 g | 4.9 g |
| — saturated | 4.1 g | 1.5 g |
| Carbohydrate | 12.8 g | 4.6 g |
| — sugars | 10.2 g | 3.7 g |
| Sodium | 260.2 mg | 93.9 mg |
| Fibre | 5.5 g | 2 g |
The Better Health Channel – Live Lighter – for full details
https://livelighter.com.au/recipe/371/pumpkin-feta-mini-frittatas
Please check the recipe if you have any allergies, especially Seafood allergies.
