Nutrition Facts
Tenderstem broccoli, pea and spinach frittata with herby new potatoes
Amount Per Serving
Calories 449
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 5g31%
Trans Fat 1g
Cholesterol 414mg138%
Sodium 503mg22%
Potassium 1716mg49%
Carbohydrates 50g17%
Fiber 10g42%
Sugar 8g9%
Protein 32g64%
Vitamin A 7226IU145%
Vitamin C 152mg184%
Calcium 246mg25%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Tenderstem broccoli, pea and spinach frittata with herby new potatoes
A delicious light lunch or brunch dish
Servings: 4
Calories: 449kcal
Equipment
- 24cm square baking tin
- Large frying pan
- Large jug
- Saucepan
Ingredients
For the frittata:
- 1 tsp olive oil
- 3 spring onions finely chopped
- 300 g tenderstem broccoli trimmed and roughly chopped
- 200 g baby spinach
- 200 g frozen peas defrosted
- 10 large free-range eggs
- 250 g low-fat cottage cheese
- 16 g fresh flat-leaf parsley finely chopped
- 16 g fresh mint
- Black pepper
To serve:
- 700 g baby new potatoes
- 2 tsp light butter
- 150 g mixed salad of your choice
Method
- Preheat the oven to 200°C/gas mark 6.
- Line a 24cm square tin with baking parchment.
- In a large frying pan, heat the olive oil and gently fry the spring onions and broccoli for 3 minutes. Add the spinach, in handfuls, to cook for a couple of minutes until wilted.
- Remove the pan from the heat. Spread the vegetable mixture evenly over the base of the tin with the broccoli alternatively layered top to bottom. Scatter the peas over the mixture.
- In a large jug, whisk the eggs together, then stir in the cottage cheese and ¾ of the fresh herbs. Season with black pepper. Pour the mixture into the prepared tin, ensuring that the mixture is evenly distributed over the vegetables.
- Bake for 35-40 minutes until the eggs are set. Allow to cool slightly in the tin before cutting into squares.
- To prepare the potatoes: Bring a medium pan of water to the boil. Add the potatoes, bring back to the boil and simmer for 12-15 mins until just tender. Drain the potatoes then return to the pan, add butter and stir through the remaining herbs.
- Serve the frittata with a portion of buttered new potatoes and some mixed salad.
Nutrition
Calories: 449kcal | Carbohydrates: 50g | Protein: 32g | Fat: 14g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 414mg | Sodium: 503mg | Potassium: 1716mg | Fiber: 10g | Sugar: 8g | Vitamin A: 7226IU | Vitamin C: 152mg | Calcium: 246mg | Iron: 7mg