#loveyourleftovers. Minimise wastage and get the most out of your ingredients! This frittata can can be made in an oven-proof fry pan or baking tray. Including caramalised onions, feta and sour cream whilst being Fresh Start friendly!
2 serves
Ingredients
½ tsp oil
½ onion, thinly sliced
¾ tsp honey
2 tsp balsamic vinegar
4 eggs (at room temperature)
¼ cup lite sour cream
2 Tbsp low fat milk
½ tsp salt
¾ can chickpeas, drained, rinsed and patted dry
½ broccoli, diced 1–2cm
½ pack pre-cooked beetroot, drained, patted dry and diced 1–2cm
30g feta cheese
If you do not have an oven-proof fry-pan, cook frittata in a lightly greased, medium baking dish for 20–25 minutes, until set.
Method
1. Preheat oven to 190°C.
2. Prep and cook onion. Heat oil in a medium, heavy-based fry-pan (preferably oven-proof) on low-medium heat. Cook onion for about 6 minutes, until soft and just starting to caramelise. Add honey and vinegar and cook a further 1–2 minutes, until thick glossy then remove from heat. Use a spoon to spread out onion evenly in bottom of pan.
3. Prepare filling and ingredients. In a large bowl whisk eggs, sour cream, milk and salt together until smooth.
4. Pour mixture into pan with onion and gently stir to evenly distribute onion. Sprinkle over chickpeas, broccoli, beetroot and feta. Bake for 18–20 minutes, until frittata is set (centre will spring back when pressed). Allow to rest for 5 minutes in pan before cutting into wedges.
Nutritional Info (per serve)
Energy (kJ): 1794
Energy (Cal): 429
Carbohydrate (g): 36.7
Protein (g): 28.0
Fat (g): 17.9
Saturated Fat (g): 6.9
Sugars (g): 15.6
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