Low-FODMAP savoury vegetable frittata
Time to make: 50 mins
( Hands-on time: 25 mins )
Total cost: $ 10.16 / $ 2.54 per serve
(at time of publication)
750g pumpkin flesh, chopped in small pieces
1/2 tablespoon garlic-infused oil
1/2 cup diced capsicum
1 bunch spring onion greens, sliced
1 large courgette, grated
1 cup fresh or frozen spinach
generous 1/2 cup coarsely chopped fresh basil, plus extra, to garnish (optional)
2 egg whites
60ml lactose-free milk
3/4 cup grated fresh reduced-fat cheddar cheese
pepper, to season
80g feta cheese, crumbled
Total fat 18g
Saturated fat 8g
Dietary fibre 5g
1 Preheat oven to 250°C. Spray pumpkin and carrot pieces with oil then roast for 20 minutes. While pumpkin and carrot are roasting, heat infused oil in a frying pan and add capsicum, spring onion greens, courgette and spinach, cooking gently until tender. Add basil to vegetables as they cook. Once tender-crisp, remove pan from heat and allow vegetables to cool a little.
2 Line a Swiss-roll pan or slice tin with non-stick baking paper. Spread cooked pumpkin on tray. Whisk together eggs, egg whites, milk and cheddar then season with pepper. Reduce oven temperature to 220°C.
3 Add cooled vegetables to egg mixture then pour over pumpkin in pan. Scatter feta on top and bake for 20-25 minutes until golden. Serve garnished with extra fresh basil (if using).
This recipe is suitable for people on a low-FODMAP diet, based on Monash University published tolerance levels as at October 2014.
Healthy Food Guide
Read more about this chef..