• Dr Megan

Super easy healthy leftover frittata

I am all about easy meals that taste fabulous and one of my pet hates is food wastage, so this frittata ticks all the boxes for me and my family.

This frittata is so easy to make and uses up any leftover meat, canned fish and veg that I have hanging around - no need to go to the shops (time-saving too!). Great for any meal of the day or me & my kids often enjoy it as a snack (1/2 portion).

Super easy healthy leftover frittata

Gluten free, dairy free.


INGREDIENTS leftover meat/fish shredded or diced, e.g. 200 shortcut bacon/ham, 250g roast chicken, 425g can tuna in brine (drained), 200g smoked salmon, 200g cooked salmon fillet, 3 x 105g canned pink salmon (drained) - see TIPS below for variations 500 grams non-starchy vegetables, such as zucchini, broccoli, snow peas, capsicum, onion, mushrooms 8 eggs ¼ cup milk of your choice

1 tsp salt 2 tsp dried herbs e.g. Italian blend, chives, tarragon


METHOD

Pre-heat oven to 180°C. Place a baking dish (30 x 20 cm) or quiche/pie baking dish in the oven to also pre-heat.


Heat a non-stick fry pan over medium heat. Spray pan with cooking oil, add vegetables and stir-fry for 3-4 minutes or until vegetables are tender-crisp. Set aside in a bowl. Gently toss through leftover meat/fish.


In a second large bowl, add eggs, milk, salt, pepper, and herbs (if using). Whisk to combine. Stir through meat and veg mixture until combined.


Remove prepared dish from oven, lightly grease with cooking oil spray, pour mixture in to prepared dish.


Bake for 25-30 minutes, or lightly golden and a skewer inserted comes out clean when inserted into the centre. Stand in baking dish for 5 minutes.


Cut into servings. Enjoy warm or cold. Store in the fridge covered for up to 5 days or freeze wrapped in cling film in an airtight container for up to 2 months.

TIPS

* To make individual serves, pour prepared mixture in to 4 large Texas muffin holes and bake for 18-20 minutes or until done.

* Substitute 100g of the leftover meat for 50g tasty cheese, parmesan, camembert or 80g reduced-fat fetta (crumbled) to make the dish creamier.

If you would like support and real science-backed advice that is practical for your lifestyle & results driven, please contact me at meganchircop@gmail.com, 0438 195 535 or book a FREE Phone Nutritional Strategy Session with me here.


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