Tomato and spinach frittata

Suitable for vegetarians


A delicious and filling meal!


Ingredients - Serves 1 Adult

For the frittata

  • 1 teaspoon of olive oil 
  • 2 medium tomatoes, chopped
  • ½ clove of garlic, peeled and thinly sliced
  • 100g / 3½oz. of fresh spinach
  • 2 scallions, sliced
  • ½ teaspoon of dried thyme
  • 1 medium potato, cooked and peeled
  • 2 medium eggs
  • Black pepper, to taste

For side salad

  • 30g / 1oz. of lettuce
  • 1 medium tomato, sliced
  • 1 spring onion, sliced
  • 6 slices of cucumber
  • ½ small pepper, de-seeded and diced
  • 40g / 1½‚Äčoz. of beetroot
  • 3 tablespoons of frozen sweetcorn, defrosted in the microwave
  • 1 tablespoon of reduced-fat coleslaw

Method

  1. Heat oven to 200oC/ Fan 180oC / Gas mark 6.
  2. Heat the oil in a non-stick pan and when hot cook the garlic, tomatoes, spinach, scallions and herbs, until the spinach has wilted. Remove from the heat.
  3. Cut the potato into cubes.
  4. Add the vegetables to the potato. Beat the eggs and add to the vegetable mix along with the ground black pepper.
  5. Place in a small baking dish and cook in the oven for 15–20 minutes.
  6. Combine all the salad ingredients in a small bowl.
  7. Serve the frittata with the tossed salad and coleslaw.

Serving Suggestions

Serve with a side salad.

About this Recipe

This recipe was developed by safefood nutritionists

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Tomato and spinach frittata

Serves

1 Adult

1 Adult

Preparation Time

10 Minutes

10 Minutes

Cooking Time

25 Minutes

25 Minutes

5-a-day

5 Of Your 5 A Day

5 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Frying Pan, Mixing Bowl

Chopping BoardChopping KnifeFrying PanMixing Bowl
Energy
2042kj
488kcal
%
Fat
20.2g
29%
Saturates
4.5g
22%
Sugars
23.4g
26%
Salt
1.1g
18%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (879g)
Energy232Kj 2042Kj
56Kcal 488Kcal
Fat2.3g 20.2g
(of which saturates)0.5g 4.5g
Carbohydrate5.1g 45.1g
(of which sugars)2.7g 23.4g
Fibre1.6g 14.4g
Protein2.8g 24.2g
Salt0.1g 1.1g

Recipe rating

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