Tuesday, 31 January 2012

HEALTHY VEGETABLE AND HAM FRITTATA

[ I N  S A V O U R Y  D I S H E S ]


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This is an egg based dish, I like this dish because it's a healthy, carb free and low calorie. It consists of protein from the eggs and ham along with many vitamins from the vegetables.
It's a one pot dish, just chuck everything into a baking dish and put in the oven, and you don't even need to wash many dishes. Please try it and tell me what you think! 
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  [ I N G R E D I E N T S ]



8 Eggs { Lightly Beaten }
400g Pumpkin,  {peeled and cut into 3 cm cubes }
1tbsp olive oil
1 tsp soy sauce
300g spinach leaves { roughly chopped }
2 cloves garlic { crushed and chopped }
1 onion { diced }
1/2 yellow pepper { sliced }
1/2 red pepper { sliced }
1/2 green pepper { sliced }
1/2 Cup low fat milk
400 g Lean Ham or Cooked chicken { cut into small pieces }
2 tbsp grated parmesan cheese
freshly ground black pepper
salt
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 [ D I R E C T I O N S ]



1. Preheat oven to 170 degrees.  Grease a small baking dish with a little oil.
2. Place pumpkin in a bowl with 1 tsp oil and soy sauce and toss to coat. Tip pumpkin into baking tray and roast for 25 min.
3. Heat remaining oil in a frying pan over medium heat. Add garlic, spinach leaves , onion, peppers and cook until onion is soft and spinach leaves had wilted. Season with salt and pepper.
4. Whisk eggs together with milk and cheese in a large bowl. Add 3/4 of the baked pumpkin into the mixture and add the ham. Gently stir to combine.
5. Pour mixture into prepared dish  and sprinkle the rest of the pumpkin on top
and bake in oven for 20-25 mins or until set.
Serve with salad!

    

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