Ingredients

• Eggs
• Reduced fat milk
• Reduced fat cheese, grated
• Onion, finely chopped
• Lean low sodium ham, chopped
• Mixed vegetables of choice*
• Self raising flour

Number of serves 25

 

10	25	50
5	12	25
470mL	1.2 litres	2.3 Litres
200g	500g	1kg
1	3	6
80g	225g	450g
½ cup	1½ cups	3 cups
½ cup	1½ cups	3 cups

Method

1. Preheat oven to 180C°
2. Place pumpkin in microwave safe bowl with a little water, microwave on high for 5-7 minutes or until tender, drain
3. Line 12 holes of a greased ½ cup capacity muffin tray with squares of baking paper – allow a little to overhang as the frittatinis will puff up
4. Divide pumpkin, peas and feta between lined muffin holes – they should be quite full
5. Lightly beat eggs and pepper in a jug, stir in mint, pour over filling
6. Place in centre of oven, bake for 20 minutes
7. Leave to cool in tin for 15 minutes before removing from tin to serve.

Nutrition information panel

Nutrient	Per Serve	Per 100g
Energy	693kJ	516kJ
Protein	13g	9.8g
Total fat	7.6g	5.7g
Saturated fat	4.1g	3.0g
Carbohydrate	9.6g	7.1g
Sugars	3.7g	2.7g
Dietary Fibre	1.8g	1.3g
Sodium	301mg	224mg