This frittata was inspired from a quiche recipe I found in a Weight Watchers book a few weeks ago. I am a big fan of tofu and am making a big effort to add it to more dishes for added protein. Even my meat-loving husband loved this frittata! Which sadly meant less for me. A delicious, simple and filling vegetarian meal.
Ingredients
- extra virgin olive oil
- 450g pumpkin, peeled, seeded and cut into small even pieces
- 1 medium head of broccoli, cut into small florets and stalk chopped
- 1/2 cup fresh shallots, finely chopped
- 1/2 cup fresh basil, finely chopped
- 1/2 cup fresh parsley, finely chopped
- 6 eggs, preferably free range, whisked
- 300g firm tofu, roughly chopped
- 1/2 cup reduced-fat cows milk (or if dairy intolerant or allergic, substitute for lactose-free, soy or unsweetened almond milk).
- 1/4 cup grated light / reduced-fat cheese
- ground black pepper
Cooking
1. Preheat a fan-forced oven to 180 degrees celsius or 200 degrees for a non fan-forced oven. Lightly grease a circular cake mould with olive oil.
2. Bring a medium saucepan filled halfway with water to the boil, covered. Use this time to cut the pumpkin and broccoli. Once the water has boiled add the pumpkin and cook for seven minutes, then add the broccoli and cook for 1-2 minutes or until bright green. Remove from heat and drain the pumpkin and broccoli in a colander under cold water.
3. Meanwhile, cut up all the herbs. Combine the whisked eggs, tofu, milk, herbs, cheese and a generous pinch of pepper in a large bowl. Add the cooked vegetables and stir well to combine all ingredients.
4. Pour the egg mixture into the prepared mould and bake in the oven for around 30 minutes or until the egg is almost set and the top of the frittata is lightly golden. Remove from heat and leave to cool before cutting into slices. Serve with extra herbs on top, if desired.
Serves / 4
Total Preparation & Cooking time / 50 minutes
No comments:
Post a Comment