baked vegetable frittata
 

By KK Women’s and Children’s Hospital and Ms Heng Ju-ee

Makes: 12

Serves: 12

Prep time: 20 minutes

Cook time: 45 minutes

**Excellent source of protein, vitamin C and vitamin A

*Source of calcium

Ingredients

  • 600g orange-flesh sweet potato, peeled

  • 2 tbsp canola oil

  • 2 brown onions (220g), peeled and diced

  • 200g frozen mixed vegetables, rinsed and drained

  • 2 cloves garlic, peeled and crushed

  • 150g shredded cheeses (e.g. a mix of red cheddar and mozzarella

  • 2 tbsp grated Parmesan cheese

  • 8 whole eggs, lightly beaten

  • 125ml low-fat milk

  • ½ teaspoon sea salt flakes

  • Pinch of black pepper

Method

  1. Preheat the oven to 170 degrees Celsius. Grease muffin tins lightly to prevent sticking. Cut baking paper to fit the base of each muffin hole.

  2. Cut the sweet potatoes into uniform cubes (1cm by 1cm) and steam/microwave until tender. Drain off excess liquids and set aside to cool.

  3. Heat oil in pan and fry the onions until soft and translucent. Add the garlic and cook for 2 minutes before adding in the mixed vegetables.

  4. In a bowl, gently mix sweet potato, onions and mixed vegetables. Scoop and divide into muffin holes. Add 2 tsp of shredded cheeses into each of the muffin holes.

  5. In a measuring cup, whisk eggs and low-fat milk gently to combine. Add salt and pepper and mix further.

  6. Pour the egg mixture into the muffin tins, about ¾ full. Press the vegetables down with a spoon or a fork as you pour. Sprinkle some Parmesan cheese on top.

  7. Bake in oven for 25 to 30 minutes. Cool for 10 minutes in tins, then using a small knife, remove each frittata onto a cooling rack. Peel off baking paper and serve. They can be eaten hot, cold or at room temperature. As these frittatas are small but filling, you can have one as a snack or two for breakfast.

Cooking Tips

When whisking the eggs, do not whisk too vigorously as it will introduce air into the egg mixture, causing the frittatas to puff too much during baking.

Nutrition Information (Per Serving)

1 serving = 1/2 serve meat & alternatives and 1/3 serve vegetables

Energy: 170kcal
Protein: 10g
Fibre: 2g
Iron: 1.1mg
Calcium: 153mg
Folic acid: 36mcg
Vitamin C: 16mg
Vitamin A: 2366 IU

Nutritional Tips

These frittatas have a higher percentage of fat than most of our recipes here, but can still be eaten as an occasional indulgence once or twice a week. However, if desired, you can reduce the overall fat content by using egg whites instead of whole eggs, as well as using reduced-fat cheeses.


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