Zucchini, feta, tomato and rice frittata
8
Points®
Total time: 45 min • Prep: 20 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
Perfect in summer for a light meal. The feta gives this quiche a great tasting flavour.
Ingredients
Olive oil
1 tbs
Red onion
1 medium, finely chopped
Garlic
2 clove(s), crushed
English spinach
1 bunch(es), trimmed
Cooked brown rice
1½ cup(s), (280g)
Semi-dried tomatoes
75 g, chopped
Black olives, drained
40 g, (kalamata), pitted, chopped
Zucchini
2 small, coarsely grated
Reduced fat feta cheese
50 g, crumbled
Fresh basil
2 tbs, finely chopped
Egg(s)
4 medium
Skim milk
¼ cup(s), (60ml)
Rocket
4 cup(s), (120g)
Avocado
½ small, thickly sliced
Lebanese cucumber
1 medium, halved, thinly sliced
Balsamic vinegar
2 tsp
Oil spray
1 x 3 second spray(s)
Instructions
1
Preheat oven to 200°C or 180°C fan-forced. Lightly spray a 22cm (base measurement) round cake tin with oil and line base with baking paper.
2
Heat half the oil in a medium non-stick frying pan over medium-high heat. Cook onion and garlic, stirring occasionally, for 5 minutes or until softened. Remove from heat.
3
Boil, steam or microwave spinach until wilted. Drain. Refresh under cold water. Drain, squeezing out excess water. Coarsely chop.
4
Place rice, onion mixture, spinach, tomatoes, olives, zucchini, feta and basil in a large bowl. Whisk eggs and milk in a jug. Add egg mixture to spinach mixture and season with salt and freshly ground black pepper. Stir to combine. Pour mixture into prepared tin and smooth surface. Bake for 20 minutes or until golden and just set.
5
Meanwhile, place rocket, avocado, cucumber, remaining oil and vinegar in a bowl and toss to combine. Serve frittata cut into wedges with rocket salad.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.