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Nutritional Information
per serve

• Energy: 1002kJ
• Protein: 14.3g
• Carbohydrate: 12.8g
• Total fats: 13.6g
• Saturated fats: 4.1g
• Sodium: 260.2mg
• Fibre:5.5g

Winter

Pumpkin, Leek & Feta
Mini Frittata
Preparation time: 20 mins

Cooking time: 40 mins

Serves: 6

Ingredients

Method

• Olive or canola oil spray

1. Preheat oven to 200°C (180°C fan forced).
2. Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan
with oil and place on medium heat.
3. Add leek to frying pan and cook for 3 minutes, stirring occasionally,
until softened.
4. Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover
pan and steam for 10 minutes until just tender.
5. In a medium sized jug, whisk together eggs and milk; season with black pepper.
6. Remove pumpkin mixture from heat and stir through feta and basil.
7. Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into
12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for
25 minutes, or until firm and golden.
8. Cool in the pan for 5 minutes before turning on a wire rack.
9. Serve warm or cold with a green salad and crusty wholemeal toast.
Variation: Swap vegetables to include any combination of diced sweet potato, peas,
corn kernels, chopped mushrooms, spinach, asparagus or semi-sundried tomatoes,
or even leftover roast vegies.

• 1 leek (white part only), cut
lengthways and finely sliced
• 600g pumpkin, peeled
and cut into 1cm cubes
• 6 eggs, lightly beaten
• 3/4 cup low-fat milk
• 95g reduced-fat feta cheese
• 1/3 cup basil leaves, chopped
• Small green salad, to serve

LiveLighter© State of Western Australia 2015. Reproduced with permission.

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