Silverbeet, mushroom and capsicum frittata

Silverbeet, also known as swiss chard or chard, is a leafy, dark green vegetable. This frittata is just as good eaten at room temperature as it is hot from the oven. Serve with a salad of mixed grape, cherry and teardrop tomatoes.

  • 500g silverbeet, trimmed, chopped coarsely
  • 1 tablespoon low-fat dairy-free spread
  • 1 medium brown onion (150g), chopped finely
  • 2 cloves garlic, crushed
  • 1 medium red capsicum (200g), chopped finely
  • 2 trimmed sticks celery (150g), chopped finely
  • 100g button mushrooms, sliced thinly
  • 2 large carrots (360g), grated coarsely
  • 1/4 cup (40g) polenta
  • 1/4 cup coarsely chopped fresh basil
  • 3 eggs, beaten lightly
  • 3 egg whites, beaten lightly
  • 1/3 cup (80ml) no-fat milk
  1. Preheat oven to moderate.
  2. Line 20cm x 30cm lamington pan with baking paper.
  3. Boil, steam or microwave silverbeet; drain on absorbent paper.
  4. Melt spread in large deep frying pan; cook onion and garlic, stirring, until onion softens. Add capsicum, celery and mushrooms; cook, stirring, until vegetables just soften.
  5. Stir silverbeet, carrot, polenta and basil into vegetable mixture. Remove from heat; cool 5 minutes. Add eggs, whites and milk; stir to combine. Spread frittata mixture into prepared pan; bake, uncovered, in moderate oven about 35 minutes or until lightly browned and firm to the touch.

Serves 4

Per serving:
6.7g fat
193 cal
1.6g saturated fat
8.3g fibre
19.3g carbohydrate
medium GI

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