Kale, ham and ricotta frittatas
- 25min
- 12
- 96 kcal
- Easy
- 5-a-day , Low sugar , Gluten free
- Dairy , milk
Per 80 g contains
of an adult's recommended intake.
Typical energy values per 100g: 500kj/120kcal
These easy-to-transport, veggie-packed frittatas make a great lunchbox addition for adults and children of all ages.
Made with a variety of vegetables, ham, ricotta and eggs for a protein-punch, as well as fresh herbs, these little savoury frittatas are the perfect lunchbox item. They're low in sugar, high in protein and made without gluten, making them suitable for those who have an allergy or intolerance too.
Ingredients
- 8 eggs400g 15.8oz
- Kale, chopped100g 4oz
- Ricotta125g 5ozDairy, milk
- Lean cooked ham, chopped130g 5.1oz
- Olive oil8g 0.3oz
- Onion, finely chopped80g 3.1oz
- 1 garlic clove, crushed4g 0.1oz
- Carrots, grated175g 6.9oz
- Fresh basil, chopped10g 0.3oz
Cooking Method
- Heat the oven to 180°C/160°C Fan/Gas 4 and line a 12-hole muffin tin with non-stick baking paper squares.
- Heat the oil in a non-stick frying pan set over a medium heat. Gently fry the onion for 2-3 minutes until softened. Add the garlic and grated carrot and cook, stirring, for 2 minutes or until the carrots start to soften. Add the kale and cook, stirring, until just wilted. Season with ground black pepper and set aside.
- In a large bowl, whisk the eggs and ricotta together. Add the basil, kale mixture and ham; stir well. Spoon the mixture into the prepared muffin tin.
- Bake for 20-25 minutes until golden, puffed and set. Set aside to cool for 5 minutes; then remove from the tin and cool on a wire rack. Serve warm or cold. Can be kept in an airtight container in the fridge for 3 days.
Nutritional Information
| Typical Values | per 100g | per 80g serving |
|---|---|---|
| Energy | 120 kcal 500 kj | 96 kcal 400 kj |
| Fat of which saturates | 6.9 g 2.4 g | 5.5 g 1.9 g |
| Carbohydrate of which sugars | 4 g 3.7 g | 3.2 g 3 g |
| Fibre | 1.2 g | 1 g |
| Protein | 9.9 g | 7.9 g |
| Salt | 0.6 g | 0.5 g |
Eggs
An excellent source of protein, essential B vitamins and vitamin D.
Kale
There are lots of nutrients in every handful of kale, including vitamins A, C and K, manganese, copper and even calcium.
Ham
As an animal source of protein, ham provides all essential amino acids which make up protein, and also B vitamins. Ham can be high in salt, so check the label and choose a lean option with a lower salt content.
Ricotta
This soft cheese is mild in flavour and therefore often appeals to younger children. It provides essential calcium too.
hi everyone, can anyone help? does anyone find may contain statements on chocolates etc confusing? i am definitely coeliac well so i've been told. does anyone know how safe products that say 'may...
sam18386
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.