This lunchbox slice is a quick and easy vegetarian main. Frittata is high in protein for growing muscles and is a filling option for hungry kids. This recipe features a delicious combination of sweet potato, baby spinach and semi-sundried tomatoes. These vegetables can be easily swapped for what you have in the vegetable drawer to suit your child’s tastes.
_1 small sweet potato, peeled and cubed (about 1 heaped cup)
Extra virgin olive oil spray
1 cup baby spinach leaves
2 tablespoons semi-sundried tomatoes, chopped
1/3 cup cottage cheese or ¼ cup milk
Salt and pepper, to taste
For a non-vegetarian option – Add bacon or thick cut ham
- Preheat oven to 180C and line a baking tray with baking paper. Arrange the sweet potato on the tray and lightly spray with oil. Bake for 20 minutes or until tender. Set aside and allow to cool. Reduce heat to 160C.
- Scrunch a piece of baking paper tightly, then flatten it out and use it to line a loaf tin or baking dish. Add the baby spinach, semi-sundried tomatoes and cooked sweet potato to the dish.
- Crack the eggs into a mixing bowl and whisk until lightly frothy. Add the cottage cheese (or milk) and whisk again until smooth. Lightly season with salt and pepper. Add bacon or ham for your non-vegetarian option
- Pour the egg mixture over the vegetables and gently shake the dish to help the egg mixture spread around the pan.
- Bake the frittata for 20 minutes, or until it is just set in the middle. Allow cool before removing from the dish and slicing. Frittata can be stored in an airtight container in the fridge for up to 3 days before serving.
Recipe by Sarah Moore, Registered Nutritionist (BSc, MPH)