Roasted Vegetable and Cheese Frittata

with Rocket Salad

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low-carb
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low-carb
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Instructions

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1 Roast vegetables

Preheat the oven to 240°C. Halve the zucchini lengthways. Remove the seeds with a teaspoon and cube. Chop the bell pepper into cubes. Peel and slice the onion into wedges. Halve the mushrooms. Place the vegetables on baking tray and drizzle with olive oil. Roast in oven for 20–25 min or until nicely browned.

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2 Whisk eggs

Meanwhile, in a bowl, whisk the eggs with the sour cream.  Grate the cheddar. Chop the parsley. Add both to the eggs.

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3 Fry

Season the roasted vegetables with salt and pepper. Heat a pan over a medium heat. Transfer the roasted vegetables to a pan. Add the egg mixture. Move the vegetables with a spatula until the egg mixture coats them. 

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4 Flip

Reduce the heat to low and cook for 5–10 min. Then, with one confident move, flip the frittata to a larger plate. Slide the frittata into the original pan. Cook for 5 min further or until set. Remove from the heat and allow to rest for 5 min. 

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5 Serve

Whisk the olive oil, balsamic vinegar, Dijon and honey with a generous pinch of salt and pepper. Toss the rocket in the dressing. Divide the frittata among plates and serve the rocket salad on the side. 

Tips for fussy eaters

Leave any scary vegetables out!

Pro tip

Season very generously - this one can take it.

Packed with vegetables - this one's got summer written all over it!

Cooking Time: 40 min

Cals 559 · Prot 34 · Carbs 37 · Fat 31

Gluten-Free

Ingredients

Number of people

Frittata

Zucchini large 1 Piece
Red bell pepper 1 Piece
Red onion 1 Piece
Mushroom 250 Grams
Olive oil 2 Tbsp
Eggs 6 Pieces
Sour cream 60 Grams
Mature cheddar cheese 60 Grams
Fresh parsley 15 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp

Side Salad

Rocket 40 Grams
Olive oil 0.5 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Balsamic vinegar 15 ML
Honey 20 Grams
Dijon mustard 6 Grams

Packed with vegetables - this one's got summer written all over it!

Cooking Time: 40 min

Cals 559 · Prot 34 · Carbs 37 · Fat 31

Gluten-Free

Instructions

photo

1 Roast vegetables

Preheat the oven to 240°C. Halve the zucchini lengthways. Remove the seeds with a teaspoon and cube. Chop the bell pepper into cubes. Peel and slice the onion into wedges. Halve the mushrooms. Place the vegetables on baking tray and drizzle with olive oil. Roast in oven for 20–25 min or until nicely browned.

photo

2 Whisk eggs

Meanwhile, in a bowl, whisk the eggs with the sour cream.  Grate the cheddar. Chop the parsley. Add both to the eggs.

photo

3 Fry

Season the roasted vegetables with salt and pepper. Heat a pan over a medium heat. Transfer the roasted vegetables to a pan. Add the egg mixture. Move the vegetables with a spatula until the egg mixture coats them. 

photo

4 Flip

Reduce the heat to low and cook for 5–10 min. Then, with one confident move, flip the frittata to a larger plate. Slide the frittata into the original pan. Cook for 5 min further or until set. Remove from the heat and allow to rest for 5 min. 

photo

5 Serve

Whisk the olive oil, balsamic vinegar, Dijon and honey with a generous pinch of salt and pepper. Toss the rocket in the dressing. Divide the frittata among plates and serve the rocket salad on the side. 

Tips for fussy eaters

Leave any scary vegetables out!

Pro tip

Season very generously - this one can take it.

Ingredients

Number of people

Frittata

Zucchini large 1 Piece
Red bell pepper 1 Piece
Red onion 1 Piece
Mushroom 250 Grams
Olive oil 2 Tbsp
Eggs 6 Pieces
Sour cream 60 Grams
Mature cheddar cheese 60 Grams
Fresh parsley 15 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp

Side Salad

Rocket 40 Grams
Olive oil 0.5 Tbsp
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Balsamic vinegar 15 ML
Honey 20 Grams
Dijon mustard 6 Grams
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