These protein-packed lovelies are perfect for picnics, or to take to work for lunch. Packed with tuna, they're not only filling, they're budget-friendly, too!
- 400 g peeled, deseeded pumpkin, chopped
- 1 red onion, cut into thin wedges
- 3 tsp extra virgin olive oil
- 100 g yellow cherry tomatoes
- 100 g red cherry tomatoes
- olive oil spray
- 170 g (1 cup) fresh corn kernels
- 185 g Sirena canned tuna in springwater, drained, broken into chunks
- ⅓ cup flat-leaf parsley leaves, roughly chopped
- 4 x 60 g eggs
- 185 ml (¾ cup) skim milk
- freshly ground black pepper, to season
- 80 g reduced-fat feta cheese, crumbled
- 2 tsp balsamic vinegar
- mixed salad leaves, to serve
- Preheat oven to 210°C (fan-forced). Line 2 small roasting trays with a sheet of baking paper. Put pumpkin and onion on one of the prepared trays. Add 2 tsp oil, tossing vegetables to coat well. Put tomatoes in second prepared tray and coat with cooking spray. Put both trays in oven. Roast pumpkin for 20 minutes or until tender, and roast tomatoes for 10 minutes or until skins start to burst. Set both trays aside for 15 minutes to cool slightly. Reduce oven to 180°C (fan-forced).
- Line a 6 hole 1-cup capacity Texas muffin pan with paper cases. Put roasted vegetables, corn, tuna and parsley in a large bowl, tossing to combine. Divide mixture evenly among muffin cases. Whisk eggs, milk and pepper in a jug. Pour egg mixture evenly over vegetables, then sprinkle over crumbled feta.
- Roast frittatas for 20 minutes or until set and light golden. Cool slightly before carefully removing paper cases from muffin pan. Top with roasted tomatoes. Whisk remaining oil and balsamic vinegar in a small jug and drizzle over mixed salad leaves. Serve frittatas with salad on the side.
This recipe is…
Please note, nutritional information is approximate and based on the uncooked ingredients.
|- Saturated fat||6.4 g|
|Total carbohydrates||24.0 g|
|- Sugars||13.5 g|
|Dietary fibre||3.8 g|