Corn, Pumpkin, Sweet Potato and Spinach Frittata

Ingredients

serves 4

6 eggs 
1/4 cup low fat milk 
1 onion
200g pumpkin, cubed 
200g sweet potato, cubed
300g fresh spinach, steamed and wilted 
1 can creamed corn 
1 Tbs corn flour 
1/2 cup low fat cheese, grated

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Method

1. Pre heat oven to 180 degrees
   
2. Steam sweet potato and pumpkin until just soft
   
3. Add spinach and steam for 1 minute until wilted 
   
4. Fry onion in a little vegetable oil 
5. Mix eggs, milk and flour in bowl 
   
6. Add the rest of the ingredients and combine 
   
7. Pour into tart or quiche dish 
   
8. Bake in oven for 35 minutes 
   
9. Sprinkle with cheese and return to over for 5 minutes (or until eg
   
10. melted) 
    
11. Serve with side salad and/or lean piece of meat
    

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Other Ideas

Try cooking these in muffin tins (lined with baking paper) for a lunch box or party snack!

Golden Rules

1. Be Clean
2. Be Careful
3. Be Polite
4. Be Brave
5. Be Colourful

Remember the Golden Rules when cooking and eating!

Next Knife (Ages 6+)

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