RECIPE: Super vegie a star of this no-fuss frittata
LOVE IT or hate it, there's no doubt broccoli is a star when it comes to healthy foods.
It's one of those ingredients touted as a superfood; one that can help stave off all sorts of nasties.
It's full of dietary fibre, potassium, vitamins A, B1, B2, B3, B6, iron, magnesium and zinc. Throw in a bit of protein and you have a well-balanced meal thanks to its health-giving properties.
Today's recipe is for a simple roast vegetable and broccoli frittata. For those who've never made one, a frittata is similar to a pastry-free quiche. You can use leftover roast vegies or cook some especially for this dish.
Roast vegetable and broccoli frittata
2 tbs olive oil
220g potatoes, peeled and cut into chunks
220g kumara (orange sweet potato), peeled and cut into chunks
220g pumpkin, peeled and cut into chunks or similar quantities leftover roast vegetables
3 sprigs fresh rosemary
2 Spanish onions, peeled and cut into wedges
1 head broccoli, cut into florets
6 free-range eggs
1/3 cup milk
75g parmesan cheese, grated
salt and ground black pepper, to taste
chopped parsley, to serve.
METHOD: Preheat oven to 200C. Grease an 8-cup ovenproof dish. Place oil into a roasting pan. Toss potato, kumara, pumpkin, onion and rosemary in oil to coat, then roast for 30 minutes. If you are using leftover roast vegetables, omit this step.
While vegetables are roasting, blanch broccoli in boiling water. Whisk together eggs, milk, parmesan cheese, salt and pepper in a bowl. Transfer vegetables into prepared dish. Reduce oven temperature to 190C. Pour the egg mixture over the vegetables.
Bake frittata for 25 minutes or until top is golden and centre is set. Set aside for 10 minutes. Cut into four pieces and dust with chopped parsley. Serves 4.