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
- Preheat oven to moderate.
- Line 20cm x 30cm lamington pan with baking paper.
- Boil, steam or microwave silverbeet; drain on absorbent paper.
- 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.
- 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
