These frittatas were a hit with Sharon, the super cook with a gastric band. She has enjoyed them both hot and cold and has found them to be filling and satisfying. These tasty little bites could go in the school lunchboxes as well as yours. They area also a good option when you need to take a plate to a function, ensuring there is a good food choice available to you that is also easy to tolerate. We recommend you give these a try - very filling and satisfying!
Serves 6 (makes 12 mini frittatas)
250g sweet potato, peeled and cut into 1cm cubes
5 eggs, lightly whisked
½ cup low fat milk
425g can tuna in spring water, drained well and flaked
1 x 125g can creamed corn
½ small red onion, finely diced
2 tablespoons chopped fresh chives
75g low fat feta cheese, crumbled
20g Parmesan cheese, finely grated
½ cup shredded baby spinach
¼ cup low fat cottage cheese
2 tablespoons quick oats
Pre-heat oven to 180°C. Add the sweet potato to a medium saucepan, cover with cold water, bring to the boil and simmer for 5 minutes or until sweet potato is tender. Drain the sweet potato, roughly mash so that some cubes remain. Set aside to cool a little.
Spray 12 x ½ cup capacity muffin pans with oil spray. Combine the egg, milk, tuna, corn, onion, chives, fetta, Parmesan, cottage cheese, baby spinach and oats. Season with black pepper and then add in the sweet potato and stir gently to combine. Spoon this mixture evenly into the muffin pans. Bake for 20-30 minutes or until cooked through (cut into one of the frittatas with a knife - if there is no milky fluid and it is solid it is cooked). Remove from oven and let stand for 15 minutes. Serve warm or cold, with or without salad. Can be frozen.
Nutrition Information (per serve): energy 1050kJ, protein 28g, fat 9.5g, saturated fat 4g, carbohydrate 12.5g, fibre 1.5g.
