Recipe: Chicken and Corn Frittata

Chicken and Corn Frittata

Serves: 2 

Ingredients

3 teaspoons canola oil

100g sliced chicken breast fillet

1 cup (80g) sliced leek (white part only)

1 teaspoon sweet smoked paprika

2 x 50g eggs

¼ cup (75g) creamed corn

1 teaspoon wholemeal plain flour

2 teaspoons chopped chives

2 tablespoons (50g) creamed corn, extra


Salad

3 cups torn baby cos lettuce

1 cup (100g) finely sliced red capsicum

3 teaspoons salad dressing


Method

  1. Preheat oven to moderate 180°C (350°F/Gas Mark 4) and grease and line base of two 10cm (4-inch) diameter ovenproof dishes with ovenproof paper.

  2. Heat oil in a non-stick frying pan over a high heat and brown the chicken for 2 to 3 minutes. Reduce heat and stir in the leek and cook for 3 to 4 minutes or until the chicken is cooked and the leek is soft. Stir in the paprika and cook for a further 1-minute. Divide mixture between the two prepared dishes.

  3. Beat the eggs lightly and mix in the corn, flour and chives and pour evenly over the chicken.

  4. Bake for 20 to 25 minutes or until golden and set. Cool for a few minutes and then turn out of the dishes, remove the baking paper and place on warmed serving plates.

  5. Serve with the extra creamed corn and salad.


Nutritional Information Per Serve

Kilojoules: 1,390 (332 calories)

Protein 19g

Total fat: 21.8g (includes saturated fat: 3.9g)

Carbohydrate: 16g

Fibre: 4.7g 

Sodium: 297mg

GI: Low to Medium

 

Recipe sourced from Eat to Beat Cholesterol by Nicole Senior and Veronica Cuskelly.

Disclaimer: This article provides general advice only. Readers should seek independent professional advice from their general practitioner or dietitian in relation to their own individual circumstances or condition before making any decisions based on the information in this article.