Ingredients 10 serves 15 serves 25 serves Olive oil 20mL 30mL 50mL Red onion, finely chopped 175g 250g 375g Garlic, crushed 15g 20g 35g Sweet potato, diced into small 300g 450g 750g cubes Red capsicum, chopped 300g 450g 750g Ham, chopped (lean, reduced 100g 150g 250g salt) Text Broccoli, chopped 300g 450g 750g Mushrooms, sliced 200g 300g 500g Spinach leaves 200g 300g 500g Eggs (large) 12 18 30 Milk, low fat 125mL 175mL 300mL Cheddar cheese (reduced fat), 100g 150g 250g grated Method Preheat oven to 200°C. Lightly grease a large oven proof dish. If making in larger quantities, you may need more than one dish. Heat oil in a large saucepan, and add the onion, garlic and sweet potato then sauté until the onion is transparent. Add capsicum, ham, broccoli and mushrooms and cook until the broccoli and the sweet potato are soft. Add the spinach and stir to combine. Transfer vegetable mixture to a bowl and allow to cool slightly. Using your hands, gently squeeze the vegetable mix and discard any excess water. Place mixture into the prepared oven proof dish. Whisk the eggs and milk in a large bowl. When combined, pour over the vegetable mixture and sprinkle with cheese. Bake for 60 minutes, or until the egg is cooked through and golden brown on top.
Ingredients 10 serves 15 serves 25 serves Olive oil 20mL 30mL 50mL Red onion, finely chopped 175g 250g 375g Garlic, crushed 15g 20g 35g Sweet potato, diced into small cubes 300g 450g 750g Red capsicum, chopped 300g 450g 750g Ham, chopped (lean, reduced salt) 100g 150g 250g Text Broccoli, chopped 300g 450g 750g Mushrooms, sliced 200g 300g 500g Spinach leaves 200g 300g 500g Eggs (large) 12 18 30 Milk, low fat 125mL 175mL 300mL Cheddar cheese (reduced fat), grated 100g 150g 250g Method Preheat oven to 200°C. Lightly grease a large oven proof dish. If making in larger quantities, you may need more than one dish. Heat oil in a large saucepan, and add the onion, garlic and sweet potato then sauté until the onion is transparent. Add capsicum, ham, broccoli and mushrooms and cook until the broccoli and the sweet potato are soft. Add the spinach and stir to combine. Transfer vegetable mixture to a bowl and allow to cool slightly. Using your hands, gently squeeze the vegetable mix and discard any excess water. Place mixture into the prepared oven proof dish. Whisk the eggs and milk in a large bowl. When combined, pour over the vegetable mixture and sprinkle with cheese. Bake for 60 minutes, or until the egg is cooked through and golden brown on top.
HEAS-recipe-ham-vegetable-frittata.docx