Feta and caramelised onion frittata

Feta and caramelised onion frittata
Prep time:10 mins    Cook: 40+

serves 4

375kcals per serving

23g protein

14.2g fat

6g saturates

41.3g carbs

Ingredients

small amount of coconut oil

2 1/2 red onions, halved and thinly sliced

500g sweet potatoes, peeled and cubed

2 courgettes, thinly sliced

60g baby spinach

5 eggs, plus 3 egg whites

125g reduced fat feta, diced

small bag of mixed salad, 2 chopped tomatoes, 1/2 red pepper, 1/4 sliced cucumber and 1 small carrot cut into matchsticks to serve

Preheat the oven to 180 or 160 for fan and line a 20cm square baking tin with baking paper.  Put small amount of coconut oil in a pan on a medium heat.  Add the sliced onions and cook, stirring occasionally, for 10 mins or until soft and golden.

Meanwhile, steam the sweet potatoes for 8-10 mins until tender.  Add the courgettes for the last 2 mins of steaming time.  Add the spinach to the fried onions and cook for 2 mins or until the spinach wilts.  Transfer the vegetable mix to a large bowl.

Whisk the eggs and whites together in a medium bowl, then stir in the feta.  Add to the onion mixture and season with ground black pepper, then pour into the prepared baking tin.  Cook in the oven for 25 mins or until set, puffed and golden.

Cool for 10 mins in the tin, then cut into 4 pieces.  Serve with the salad and garnish with chives.

* This recipe is low calorie, low fat, gluten free and each serving provides you with 5 of your 5 a day.