Courgette and goat’s cheese mini frittatas
Nutrition Info.(per serve)
2 teaspoons olive oil
2 medium red onions, thinly sliced
2 medium courgetteszucchini, summer squashX, coarsely grated, squeezed of excess moisture
¼ cup finely chopped chives
½ cup trim milk
¼ cup walnuts, chopped
50g soft goat’s cheese, crumbled
Total fat 11g
Saturated fat 3g
Dietary fibre 2g
1 Preheat oven to 180°C. Grease a 12-hole (¹/³-cup capacity) non-stick muffin pan. Line bases with circles of baking paper.
2 In a large non-stick frying pan, heat oil over medium. Cook onion, stirring, for 15 minutes, or until golden and lightly caramelised. Stir in courgette and half of the chives. Remove from heat.
3 In a large jug, whisk eggs and milk. Divide courgette mixture among prepared muffin holes. Pour over egg mixture. Scatter over walnuts and cheese. Bake for 20 minutes, or until just set. Leave to cool in the pan for 5 minutes, then turn out onto a wire rack. Serve frittatas sprinkled with remaining chives.
You can store frittatas in an airtight container in the fridge for up to three days.
For a balanced breakfast, enjoy 3 of these protein-rich frittatas, a piece of fruit and some yoghurt for extra fibre and calcium.