Prep Ahead Spinach, Feta and Sun-dried Tomato Frittatas
with Sour Cream Dressing
The ideal on-the-go breakfast snack that is packed with protein! Frittatas are egg-based dishes that are similar to omelettes and crustless quiches and are filled with additional ingredients.
Cals 305 · Prot 17 · Carbs 12 · Fat 22
Vegetarian
30 min
The ideal on-the-go breakfast snack that is packed with protein! Frittatas are egg-based dishes that are similar to omelettes and crustless quiches and are filled with additional ingredients.
Cals 305 · Prot 17 · Carbs 12 · Fat 22
Vegetarian
Ingredients
Frittatas
Organic Eggs
5*
6 Piece
Red onion
1 Piece
Fresh chives
15 Grams
Whipping cream
4*
100 ML
Salt
0.5 Tsp
Black Ground Pepper
0.5 Tsp
Fillings
Sun dried tomatoes
30 Grams
Baby spinach
40 Grams
Feta cheese
4*
50 Grams
To serve
Lemon
1 Piece
Sour cream
4*
60 Grams
Salt
0.3 Tsp
Black Ground Pepper
0.3 Tsp
Allergens
*5 Eggs, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 1270 / 305 |
| Fats (g) | 22.3 |
| of which saturated (g) | 6.3 |
| Carbohydrates (g) | 12 |
| of which sugars (g) | 7.7 |
| Fibers (g) | 2.8 |
| Proteins (g) | 16.8 |
| Salt (g) | 1.7 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Preheat the oven to 200°C/180°C fan.
- Bring a kettle of water to the boil.
- Peel and finely chop the red onion.
- Finely chop the chives.
- Roughly chop the sun dried tomatoes.
- Add the spinach to a large sieve or colander and pour over the boiled water until wilted.
- Run cold water over the spinach and then squeeze out any excess liquid.
Tip! Make sure the spinach has cooled before squeezing out the excess liquid.
2 Make egg mix
- In a large bowl, whisk together the red onion, chives, eggs and cream with a pinch of salt and pepper to taste.
- Whisk for 1-2 minutes to incorporate air.
Tip! Incorporating air in the eggs helps the frittatas to be light and fluffier in texture.
3 Fill
- Lightly oil muffin trays or oven-proof dishes.
- Divide the sun dried tomatoes, baby spinach and feta.
- Evenly pour over or spoon the egg mixture.
Tip! Strapped for time? Add the fillings and egg mixture into one large oven-proof dish and bake as a large single frittata.
4 Bake
- Bake in the oven for 15-20 min or until cooked through and golden brown.
- The centre should not be wobbly, and a toothpick or skewer inserted into the centre should come out clean.
- Once cooked, remove from the oven and leave to cool down for 5 min.
Tip! If using one large baking dish, bake for an extra 10-15 min or until fully cooked.
5 Making dressing
- Meanwhile, slice the lemon into wedges.
- In a small bowl, combine the sour cream, and a squeeze of lemon juice with a pinch of salt and pepper to taste.
Tip! These are perfect for an on-the-go breakfast snack. Hot, warm or cold.
6 Serve
- Serve the Spinach, Feta and Sun Dried Tomato Frittatas with the Sour Cream Dressing or with your favourite dip/sauce.
Tip! Store in an airtight container, in the fridge and consume within 2 days. To reheat, microwave for 30 sec to 1 min or until warm.
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