Vegetable frittata

Vegetable frittata
  • Gluten-free
  • Low phosphate
  • Low potassium
  • Low salt
  • Vegetarian
  • Lunch
  • Main meal
  • Snack
  • 1 hour or less
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Eggs are a great source of protein and, when combined with some vegetables, make a frittata that is ideal as a light meal.

Ingredients

1 tablespoon olive oil

1 onion

1 garlic clove

1 red bell pepper

1 carrot

100g tenderstem broccoli

100g peas, fresh or frozen

6 eggs

35g soft cheese

1 teaspoon dried oregano

Β½ teaspoon black pepper

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Method

  1. Step 1

    Pre-heat oven to 220Β°C/gas mark 6. Prepare the vegetables by peeling and chopping the carrot and boiling together with the broccoli for 5 minutes, until softened, then set aside. Peel and finely chop the onion, deseed and chop the red pepper and peel the garlic clove.

  2. Step 2

    In a mixing bowl, whisk together the egg, cheese, herbs and black pepper. Heat oil in a frying pan, add the onion and once softened, about 5 minutes, crush and add the garlic. Add the chopped bell pepper and carrot and cook for a further minute. Add the broccoli and cook for a further minute. Stir in the peas.

  3. Step 3

    Give your egg mixture a final whisk and pour the mixture over the vegetables. Stir briefly to distribute the mixture evenly across the pan. Cook on the hob for 1-2 minutes until the edge of the frittata has turned lighter in colour.

  4. Step 4

    Transfer to the oven and bake for 8-10 minutes. Ideally, you should take the frittata out of the oven when the middle still has a slight jiggle to it or when it is just set and no more. Cool in the pan for 5 mins and then slice.

Food facts

This meal is low in carbohydrate, try serving with rice, pasta or couscous for a more filling meal. The total carbohydrate value has been provided for those who are trained in insulin adjustment.

We boiled the vegetables before adding to the frittata to reduce their potassium content.

Cream cheese and cottage cheese are the lowest phosphate options to use. Soft cheese like brie when used in this quantity keeps the overall phosphate content of this dish low. If you have been prescribed a phosphate binder ensure you take them with this dish.

This dish contains a moderate amount of protein and is suitable for people on dialysis. If you have been advised to reduce your protein you can divide this recipe into five portions instead of four.

Frozen peas and broccoli could be used instead of fresh versions. Frozen pepper is also available if you want to change the amount of pepper used.

Any leftover frittata should be allowed to cool then be refrigerated and eaten within two days.

Avoid using a processed or flavoured spreadable cheese as these are high in phosphate.

Rather than using a large frying pan, you could make smaller frittatas ideal for snacks for another day, using a greased or silicone cake mould.