Ingredients
1 onion, red
thinly sliced
2 clove garlic
crushed
150g mushroom
thinly sliced
5 eggs
lightly beaten
1 cup skim milk
(250ml)
250g low fat cottage cheese
40g reduced-fat tasty Cheese
1 tbsp fresh parsley
chopped
2 cups baby spinach leaves
Equipment
- 1 oven
- 1 25cm square dish
- 1 large non-stick frying pan
- 1 large bowl
- 1 whisk
Instructions
- Preheat oven to 190°C. Spray a 25cm square dish with oil and set aside.
- Spray a large non-stick frying pan with oil and place it over medium-high heat. Cook the onion, stirring, for 5 minutes or until soft. Add the garlic and mushrooms and cook, for a further 5 minutes. Spread over base of prepared dish.
- Combine the eggs, milk and cottage cheese in a large bowl and whisk. Season to taste with salt and pepper and pour over onion mixture. Sprinkle with cheese and parsley.
- Bake for 35 minutes or until set. Remove and set aside for 10 minutes to cool slightly.
- Cut into squares, sprinkle with some extra parsley, (or crumbled feta if you prefer), and serve with baby spinach leaves.
Notes
Tip
To boost the iron levels within the frittata, try adding the spinach to it rather than serving it on the side. Simply add them to the frying pan for the last minute of cooking the garlic and mushrooms so the spinach leaves wilt. Then simply proceed with the recipe exactly the same, but choose a different salad option to serve with.
Tip
If you have a good quality fry-pan that can go in the oven, use that instead of another oven dish (and save on washing up). Simply pour the egg mixture over the onion mixture in the frying pan, sprinkle with the cheese and parsley and pop in the oven. Be warned, the handle of the pan will be extremely hot when you remove it, so be very careful and make sure the kids are out of the kitchen.
