Green Fritartlets

These are great snacks, coming in at only 73 cals each with over 5g of protein.

Green Fritartlets

Servings 12
Cook Time 35 mins

Ingredients

  • 1 tsp oil
  • ½ red onion, finely diced
  • ½ broccoli, finely chopped
  • 150g baby spinach, finely chopped
  • 4 Tbsp parsley, chopped
  • 2 tsp oil
  • 1 cup frozen peas
  • 8 eggs
  • ¼ cup lite sour cream
  • ½ tsp salt
  • 50g feta cheese, diced 1cm

Instructions

  • Before you start preheat oven to 180°C. Grease a 12 hole muffin tin with first measure of oil.
  • Prep onion, broccoli, spinach and parsley. Heat second measure of oil in a fry-pan on medium heat. Add onion to pan and cook for about 1 minute, until starting to soften. Add peas and broccoli and cook a further 3-4 minutes, until soft. Drain off any excess liquid.
  • Make fritartlets In a large bowl, whisk eggs, sour cream and salt together. Add cooked veggies, along with spinach, parsley and feta. Fold to combine and season well with black pepper. Evenly distribute mixture between muffin tins, being careful not to overfill.
  • Place fritartlets in the oven and cook for18-20 minutes, until egg is set. Allow to cool for a few minutes before using a knife to separate fritartlets from tin.

Notes

Nutritional Info (per fritartlet)
Energy (kJ): 305
Energy (Cal): 73
Carbohydrate (g): 1.7
Protein (g): 5.2
Fat (g): 4.6
Saturated Fat (g): 1.5
Sugars (g): 1.5
Calories: 73kcal
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