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Pasta and pepper frittata
This is a sort of omelette and makes a really satisfying vegetarian meal.
What you need
- 50 g dried penne
- 6 tsp olive oil
- 1 onion, peeled and sliced
- 1 clove garlic, peeled and crushed
- 1 red pepper, cored de-seeded, halved and sliced
- 1 green pepper, cored de-seeded, halved and sliced
- 6 eggs, beaten
- 3 tsp pesto sauce
- 25 g mozzarella cheese, grated
- 75 g fresh parmesan cheese, grated
- seasoning
- 3 tsp natural dried breadcrumbs
Method
Preheat grill to medium heat.
Place the pasta in a pan of boiling water. Bring to the boil then simmer for 8-10 min or until tender.
Meanwhile, heat the oil in a large omelette or frying pan. Add the onion, garlic and peppers to the pan and fry for 3-5 min or until softened.
Drain the pasta and stir into the pan.
In a jug, mix together the beaten eggs, pesto, Mozzarella and Parmesan cheese, reserving 15 ml to scatter over the top.
Season to taste. Pour into the pan. Scatter the breadcrumbs and reserved Parmesan over the egg mixture and cook for 5 min or until set, shaking the pan occasionally to prevent sticking.
Place under the preheated grill and cook for a further 2-3 min or until golden brown.
Serve hot or cold in slices.
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Preparation 10 minutes Cook 15 minutes Total 25 minutes -
Energy 388 kcal/serving Fat 12.2 g/serving Carbohydrates 71.26 g/serving Glycaemic Index 26 Glycaemic Load 4.80 
Serving suggestion
Garnish with sprigs of fresh basil.
Cook's tip
For a change, substitute sun-dried tomatoes for the red papper
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1623 | 770 | 10475 | 8350 |
| Energy (kcal) | 388 | 184 | 2500 | 2000 |
| Protein (g) | 20.9 | 9.93 | ||
| Carbohydrate (g) | 18.6 | 8.82 | 345 | 275 |
| Fat (g) | 25.7 | 12.2 | 95 | 70 |
| Fat (saturated) (g) | 8.42 | 4.00 | ||
| Fibre (g) | 2.09 | 0.99 | ||
| Sodium (mg) | 493 | 234 | ||
| Salt (equivalent) (g) | 1.23 | 0.59 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 369 | 175 | 800 |
| Vitamin B-12 (µg) | 0.99 | 0.47 | 1 |
| Vitamin B-6 (mg) | 0.33 | 0.16 | 2 |
| Vitamin C (mg) | 86.1 | 40.9 | 60 |
| Vitamin D (µg) | 45.8 | 21.7 | 266 |
| Vitamin E (mg) | 2.72 | 1.29 | 10 |
| Zinc (mg) | 1.88 | 0.89 | 15 |
| Calcium (mg) | 361 | 171 | 800 |
| Folate (mcg) | 83.0 | 39.4 | 200 |
| Iron (mg) | 2.21 | 1.05 | 14 |
| Magnesium (mg) | 37.0 | 17.6 | 300 |
| Niacin (mg) | 1.53 | 0.73 | 18 |
| Pantothenic acid (mg) | 1.09 | 0.52 | 6 |
| Riboflavin (mg) | 0.52 | 0.25 | 1.6 |
| Phosphorous (mg) | 355 | 168 | 800 |
| Thiamin (mg) | 0.25 | 0.12 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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