Recipe Idea

MINI PASTA FRITTATA

This is a great simple dish that is delicious served both hot and cold, meaning it’s perfect all year round and can also be made in advance. The other great thing about this recipe is that it can be changed up by using vegetables that are in season and plentiful. Mix it up with different combinations.

Nutritional Notes: The Ka Ora, Ka Ako Healthy Food and Drink Guidance recommends using wholemeal pasta; however, plain pasta is within the Amber (okay sometimes) category so this dish could be a weekly special rather than a regular occurrence.

When it comes to cheese, the Guidance recommends reduced- or low-fat products and a portion size of less than 40 grams. Again, full-fat cheese (40g portion) is within the Amber category and can be used on occasion.

Ingredients (for a 12-hole medium muffin tray)

• 2 cups macaroni (or small pasta) • 2 courgettes, grated • 1 carrot, grated • 1 cup grated cheese • 8 eggs • ½ cup low-fat milk

Method

• Heat the oven to 180°C. • Cook pasta by following the instructions on the packet. Drain and rinse in cold water. • Lightly grease a 12-hole medium muffin tray. • Mix together cooked pasta, grated courgette, carrot and about ¾ cup grated

cheese in a large bowl. • Divide the mixture evenly across the greased muffin tins. • Whisk together eggs and milk in a large jug.

Add a little black pepper, to taste. Pour egg mixture evenly over the vegetable mixture. • Sprinkle with remaining cheese. • Bake for 18 to 20 minutes or until cooked through and golden. • Stand in the tin for a few minutes before running a knife around the outside of each frittata and lifting out.

To mix this recipe up, try different vegetable combinations, for example, frozen peas or corn, chopped red or green pepper, grated kūmara or grated pumpkin or for nonvegetarian version, try with canned tuna or salmon, chopped ham or chopped cooked chicken.

Recipe courtesy of healthykids.org.nz H