Courgette, onion and parsley frittata recipe

  • Serves 4
  • 5mins to prepare, 30mins to cook and 5mins resting time
  • 266 calories / serving
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Break the eggs into a mixing bowl, whisk then stir in the milk, seasoning and ricotta cheese, cover and set aside. Top and tail the courgettes and thinly slice them; peel and thinly slice the onion. Heat the oil in a 22cm non-stick frying pan and sauté the vegetables over medium heat, stirring now and then, until soft and golden - about 10 minutes. Stir in the parsley.

Pour the egg mixture over the pan, evenly, lifting the vegetables with a spatula to make sure the egg mixture is evenly distributed. Turn the heat down to low and leave for approx. 15 minutes or until the underside of the frittata is golden and the top is beginning to set well round the edges. Sprinkle the Parmesan cheese over the top and put the pan under a hot grill until the top of the frittata is golden and the egg looks set. Remove from heat and leave to rest for 10 minutes, then cut into four with a sharp knife and serve. 

Try serving each portion with a sliced tomato salad dressed with a drizzle of Tesco Light Choices Balsamic Salad Dressing and 1 x 30g slice crusty wholemeal bread – adds 85 calories.

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If serving vulnerable groups, elderly people, toddlers, pregnant women and people who are unwell, cook eggs until the whites and yolks are solid.

  • Ingredients

  • 6 free-range eggs
  • 50ml semi-skimmed milk
  • 125g ricotta cheese
  • 2 medium courgettes - about 250g in total
  • 1 large red onion
  • good handful flat-leaved parsley
  • 1½tbsp olive oil
  • 2tbsp grated Parmesan cheese
  • salt, to taste
  • pepper, to taste
  • Energy 1105kj 266kcal 13%
  • Fat 20g 28%
  • Saturates 7g 34%
  • Sugars 5g 5%
  • Salt 0.7g 13%

of the reference intake
Carbohydrate 5.5g Protein 18.2g Fibre 1.6g


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