Photo of Zucchini, feta, tomato and rice frittata by WW

Zucchini, feta, tomato and rice frittata

11
9
7
SmartPoints® value per serving
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.