400g peeled, deseeded pumpkin, chopped
1 red onion, cut into thin wedges
3 tsp extra virgin olive oil
200g yellow and red cherry tomatoes
Olive oil cooking spray
170g (1 cup) fresh corn kernels
185g can tuna in springwater, drained, broken into chunks
1⁄3 cup flat-leaf parsley leaves, roughly chopped
4 x 60g eggs
185ml (¾ cup) skim milk
Freshly ground black pepper, to season
80g low-fat feta, crumbled
2 tsp balsamic vinegar
Mixed salad leaves, to serve
Preheat oven to 210°C (fan-forced). Line 2 small roasting trays with a sheet of baking paper. Put pumpkin and onion on one of the prepared trays. Add 2 tsp oil, tossing vegetables to coat well. Put tomatoes in second prepared tray and coat with cooking spray. Put both trays in oven. Roast pumpkin for 20 minutes or until tender, and roast tomatoes for 10 minutes or until skins start to burst. Set both trays aside for 15 minutes to cool slightly. Reduce oven to 180°C (fan-forced).
2. Line a 6 hole 1-cup capacity Texas muffin pan with paper cases. Put roasted vegetables, corn, tuna and parsley in a large bowl, tossing to combine. Divide mixture evenly among muffin cases. Whisk eggs, milk and pepper in a jug. Pour egg mixture evenly over vegetables, then sprinkle over crumbled feta.
3. Roast frittatas for 20 minutes or until set and light golden. Cool slightly before carefully removing paper cases from muffin pan. Top with roasted tomatoes. Whisk remaining oil and balsamic vinegar in a small jug and drizzle over mixed salad leaves. Serve frittatas with salad on the side.
Nutrition Info PER SERVE 1731kJ, protein 34g, total fat 17.5g (sat. fat 5.3g), carbs 26g, fibre 7g, sodium 549mg • Carb exchanges 1 2⁄3 • GI estimate low • Gluten-free option.
Want more delish dinner inspo? Check out the latest issue of Diabetic Living, on sale now from newsagents, supermarkets and via Google Play and the App Store!