Super green frittata with marinated tomato salad

Super green frittata with marinated tomato salad

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When it comes to meal prep, you can't go past a trusty frittata. It can be kept in the fridge for multiple days and is just as tasty whether served hot or cold.

When it comes to meal prep, you can’t go past a trusty frittata. It can be kept in the fridge for multiple days and is just as tasty whether served hot or cold.

Eggs are a nutrition powerhouse and are really a no-brainer when looking for nutritious ingredients to include in your diet. They are good sources of iron, fat-soluble vitamins A, D, E & K and omega 3 fatty acids. Eggs also provide us with high quality protein, containing all nine essential amino acids to assist the body with growth and development.

Marinating the tomatoes in olive oil for the side salad ensures maximum taste, but it also makes them more nutritious! Combining the two foods together increases the concentration of lycopene (a powerful antioxidant) in the tomatoes. Lycopene is linked to heart health and general longevity.


Serves - 6 
Prep time - 15 minutes
Cook time - 35 minutes
Gluten Free 
Nut free 
Vegetarian 

Super green frittata with marinated tomato salad on a plate

Super green frittata served with marinated tomato salad

 

Ingredients

  • 1 tsp extra virgin olive oil
  • 3 medium zucchinis, grated
  • 12 eggs, whisked
  • ½ cup skim milk
  • 1 cup frozen peas, defrosted
  • 2 tbsp fresh dill, roughly chopped
  • 1 bunch asparagus
  • 100g goats cheese
  • 600g mixed cherry tomatoes, halved
  • 3 tbsp fresh parsley, finely sliced
  • 1 tbsp extra virgin olive oil

How to make

1. Preheat oven to 180°/160°C (fan forced) and lightly oil the base of a 3L (12 cup) baking dish.

2. Line the base of a colander with muslin cloth and place the grated zucchini inside, cover with muslin cloth press firmly to remove excess water. Set aside.

3. Place eggs and skim milk in a large mixing bowl and whisk to combine. Stir in the grated zucchini, peas and dill. Mix lightly to combine.

4. Pour mixture into prepared baking dish. Place asparagus on top of the mixture and crumble goats cheese over. Cover with aluminum foil and bake for 30 minutes. Remove foil and cook for a further five minutes, or until the top of the frittata has lightly browned.

5. Meanwhile, place tomatoes, parsley and oil in a medium bowl and mix to combine. Season with salt and pepper and divide mixture amongst six containers.

6. Remove frittata from oven and allow to cool for 30 minutes before slicing. Cut into 12 fingers and place two fingers into each container alongside the salad.

Notes

Prepared frittata and salad containers can be stored in refrigerator for up to three days.

Frittata can be served cold or separated from the salad and reheated in the microwave for 60 seconds.

Frittata is not recommended to be frozen.

Nutritional information

,
Kilojoules 1015kJ Protein 17.6 g
Carbohydrates, total
- sugars, total
7.6 g
6.5 g
Fat, total
- saturated fat
14.8 g
5.0 g
Sodium 360 mg
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Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits