Diabetic Living Australia – May-June 2019

BAKED EGGS WITH
ROASTED VEGETABLES
PREP TIME: 15 MINS
COOK TIME: 30 MINS
SERVES 6 (AS A LIGHT MEAL)

3 cups small broccoli florets
375g Spud Lite potatoes,
unpeeled, chopped
1 large orange sweet potato,
cut into small cubes
1 small red onion,
cut into thin wedges
2 Tbsp olive oil
6 x 60g eggs
30g (1/3 cup) shredded parmesan
Freshly ground black pepper
1 Preheat oven to 200°C (fan-
forced). Spray an 8-cup (2L)
rectangular baking dish with
cooking spray. Combine the
broccoli, potatoes, onion and
oil in a large bowl. Toss to coat.
Spread vegetables evenly over
the prepared baking dish. Roast,
stirring the vegetables once,

for 15 minutes or until they

are tender and starting to

brown. Remove from oven

and set aside to cool slightly.

2 Reduce the oven to 170°C

(fan-forced). Spread the

vegetables out in a single layer

and make six wells (or holes)

among them. Crack one egg

into each of the holes. Return

dish to the oven and bake for

5 minutes. Sprinkle with

parmesan and bake for a further

5-10 minutes or until the egg

whites are set and yolks start to

thicken. Sprinkle with pepper.

POTATO, BROCCOLI

AND HAM FRITTATA

PREP TIME: 15 MINS

COOK TIME: 30 MINS

SERVES 2 (AS A LIGHT MEAL)

200g Spud Lite potatoes, unpeeled,

chopped, cooked, cooled

2 cups broccoli florets

Baked eggs with roasted vegetables

40g salt-reduced ham, finely

chopped, or gluten-free ham

2 tsp plain flour or gluten-free flour

2 Tbsp skim milk

4 x 60g eggs

1 Tbsp chopped basil

30g (1⁄4 cup) grated reduced-fat

cheese

Freshly ground black pepper

1 Preheat oven to 170°C (fan-

forced). Spray two small ovenproof

dishes with cooking spray. Arrange

the potato and broccoli over

bases. Top with ham.

2 Put flour in a bowl and

gradually whisk in the milk.

Add the eggs, basil and half the

cheese. Season with pepper. Pour

the egg mixture over vegetables.

3 Bake for 25-30 minutes or

until a knife inserted into centre

comes out clean. Sprinkle with

remaining cheese. Set aside for

5 minutes before serving. ➤

One large egg contains 5 grams of high-quality

protein and 11 essential vitamins and minerals.

While most of the protein is in the white, don’t

skimp on the yolk! It contains many nutrients,

including lutein for eye health.

Did you know?

Potato, broccoli and ham frittata

Versatile

eggs work

well with so

many other

ingredients

food in focus