Pancakes with Blackberry and Honey
4
45
Easy
1 1/2 cups self-raising flour 1/2 cup wholemeal self-raising flour 40g reduced fat polyunsaturated margarine 50g macadamia nuts, toasted 1 egg, lightly beaten 2 egg whites 1 teaspoon baking powder 2 tablespoons caster sugar 375ml buttermilk 200g blackberries canola cooking spray 1/4 cup honey
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1. Sift the flours and baking powder into a large bowl, stir in the sugar. Make a well in the centre. Add the combined egg, egg whites and buttermilk and whisk until the mixture forms a smooth batter. Cover and allow to stand while preparing the butter. 2. To make the blackberry butter, put half the blackberries and the margarine in a bowl and mix gently to combine, taking care not to puree the blackberries. 3. Heat a non stick fry pan over medium heat and coat lightly with canola spray. Pour 1/4 cup of the batter into the pan and swirl gently to distribute the pancake mixture. Cook until bubbles appear on the surface and the underside is golden. Turn and cook the other side until cooked through. Keep warm and cook the remaining batter. 4. Chop the nuts, put in a bowl and stir with honey to combine. 5. Serve pancake stacks topped with a generous dollop of blackberry butter and a spoonful of macadamia nut honey. Sprinkle with the remaining blackberries. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Fruity Yoghurt Breakfast Crunch
2
10
Easy
1 mango, peeled and chopped 2 kiwi fruit, peeled and chopped 2 tablespoons fresh orange juice 2 x 170g tubs low fat mango yoghurt 1 cup granola-style breakfast cereal
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1. Mix chopped mango and kiwi fruit with orange juice. 2. Place cereal in 2 breakfast bowls, top with mango and kiwi mix and yoghurt. 3. Eat straightaway or place in the fridge for up to an hour before serving. Tip: Swap mango and kiwi fruit for your favourite or seasonal fruits. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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High Fibre Power Porridge
4
20
Easy
2 cups rolled oats 2 tablespoons wheatgerm 2 tablespoons ground soy linseed mix 3 tablespoons sunflower seeds zest of 1 orange 1/2 teaspoon mixed spice 250ml reduced fat milk 2 tablespoons soft brown sugar 4 sugar bananas, sliced 1/4 cup shelled pistachio nuts, chopped
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1. Put the oats, wheatgerm, soy linseed mix, sunflower seeds, orange zest, mixed spice and 4 cups of water in a saucepan. Bring porridge to the boil, stirring occasionally, then reduce heat and simmer for 5- 10 minutes or until the oats are soft and creamy. 2. Spoon the porridge into individual bowls, pour over the milk and sprinkle with the brown sugar. Top with sliced banana and pistachio nuts. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Mango and Passionfruit Breakfast Smoothie
1
5
Easy
1 small mango or 2 frozen mango cheeks, peeled 3/4 cup reduced fat milk 1/4 cup reduced fat natural yoghurt 1 tbs honey 1 tsp wheat germ 1/4 cup crushed ice 1/2 passionfruit (see Tip)
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1. Place the fruit into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth and serve immediately in a chilled glass. Tip: Stir the passionfruit into the smoothie after the rest of the ingredients have been blended together. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Salmon, Ricotta and Quinoa Cups (gluten free)
6
55
Medium
1/3 cup quinoa 2/3 cup water 1 fresh corn cob, husk removed 6 large eggs 200g reduced fat ricotta cheese 210g can red salmon, drained and flaked 1 cup gated zucchini (1 small-medium) 2 green shallots, thinly sliced 3/4 cup grated reduced fat tasty cheese
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1. Grease a 12-hole (1/3 cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced). 2. Place quinoa and water in a small saucepan. Bring to boil. Reduce heat, simmer covered for about 10 minutes or until all liquid has been absorbed. Remove. Stand covered for 10 minutes. 3. Cut corn kernels from the cob. 4. Whisk the eggs and ricotta in a large bowl until combined. Stir in quinoa, corn, salmon, zucchini, shallots and grated cheese. 5. Spoon mixture evenly into muffin tray. Bake in preheated oven for 20-25 minutes or until set and light golden. Stand quinoa cups in muffin tray 10 minutes, then loosen edges and remove. Makes 12. Tips: Recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container until required. Try serving quinoa cups warm with salad for a tasty gluten free lunch or light dinner. Swap salmon with 185g can light tuna in springwater, if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Veggie Quesadillas
6
40
Medium
8 (384g packet) multigrain tortillas 1/3 cup tomato salsa 1 1/3 cups grated reduced fat tasty cheese 400g can no-added-salt red kidney beans, drained 1 cup grated carrot 1 cup (30g) baby spinach leaves Olive oil cooking spray 1 avocado, peeled and chopped 1 tablespoon lemon juice
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1. Lay 4 tortillas on a clean surface. Spread with tomato salsa and sprinkle with half the grated cheese. 2. Top each one evenly with kidney beans, grated carrot and spinach leaves. Sprinkle with remaining grated cheese. Cover with the remaining 4 tortillas. 3. Heat a large non-stick frying pan and grease with cooking spray. Add one filled tortilla, cook over a medium heat for about 3 minutes or until golden underneath. Using an egg slide, carefully turn and cook other side until golden. Remove from pan. 4. Repeat step 3 with remaining filled tortillas to make 4 quesadillas. Cool then cut each into 6 wedges. 5. Mash avocado with lemon juice in a small bowl. Serve with quesadillas if desired. Tips: Recipe can be cooked a day ahead. Keep cooked quesadillas refrigerated in a container until required. These tasty quesadillas can also be eaten warm as an after school snack or served as a light dinner with a salad. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Tuna Nicoise Salad with Wholegrain Croutons
4
30
Easy
500g chat potatoes, quartered 4 eggs 200 baby green beans, ends trimmed 2 slices wholegrain bread, crusts removed Olive oil cooking spray 1 small Cos lettuce 425g can tuna in springwater 200g grape or cherry tomatoes, halved 8 pitted black olives 1/3 cup 99% fat free French dressing
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1. Boil, steam or microwave potatoes until just tender, drain. 2. Place eggs in a small saucepan, cover with cold water and bring to the boil. Boil 5 minutes then drain and rinse under cold water. Peel shells from eggs and cut into halves. 3. Cover beans with boiling water, stand 1 minute then drain, refresh under cold water and drain again. 4. To make croutons, tear bread slices into small pieces, spread over an oven tray and spray with cooking spray. Place under a preheated grill for 1-2 minutes until crisp and golden. 5. Divide lettuce leaves between 4 serving bowls, top with flaked tuna, potatoes, eggs, beans, tomatoes and olives. 6. Drizzle with dressing and sprinkle with croutons. Serve straightaway. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Greek Salad
6
10
Easy
1/2 red onion, sliced 4 ripe tomatoes, cut into wedges 12 black olives 125g reduced-fat feta cheese, diced 1 spring onion, sliced 1 cucumber, peeled, seeded & cubed 2 tablespoons parsley, chopped 1/2 cup reduced-fat greek salad dressing 2 handfuls English spinach leaves, washed & drained
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1. Combine ingredients in a serving bowl and mix well. Variation: Add 185g can tuna in brine, drained. Tip: Serve as an accompaniment to any grilled or barbecued meats, fish or chicken.
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Avocado and Bean Salad in Lettuce Baskets
4
20
Easy
300g can red kidney beans, rinsed & drained 1 small red onion, finely chopped 2 tablespoons mild bottled tomato salsa 2 tablespoons chopped fresh coriander 8 large iceberg lettuce leaves, washed 2 tablespoons reduced fat natural yoghurt 130g can corn kernels, drained 1 green capsicum, chopped 2 vine ripened tomatoes, chopped 1 large avocado, chopped 100g toasted corn chips
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1. Put the corn, kidney beans, red onion, capsicum, tomatoes and avocado in a bowl and mix to combine. 2. Fold through the salsa and coriander. Spoon the salad into the lettuce leaves. 3. Top each lettuce cup with a dollop of yoghurt and a sprinkling of lightly crushed corn chips. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Indian Lamb Salad Roll
4
15
Easy
2 tablespoons low fat natural yoghurt 2 tablespoons mayonnaise 2 teaspoons fruit chutney 1 teaspoon curry powder 1 large Lebanese cucumber 1 large carrot, grated 1/4 cup fresh mint leaves 4 wholegrain bread rolls, halved 4 baby Cos lettuce leaves 200g (about 8 thin slices) lean roast lamb, trimmed of fat
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1. To make the curry mayonnaise, combine yoghurt, mayonnaise, chutney and curry powder in a small bowl. 2. Using a vegetable peeler, slice the cucumber lengthways into long thin ribbons. 3. Combine carrot and mint leaves. 4. Spread the base and top of each roll with curry mayonnaise. 5. Top bases with lettuce, lamb, cucumber, carrot and mint leaves. Replace roll tops. Tips: Recipe can be prepared several hours ahead. Wrap filled rolls in greaseproof paper or plastic wrap and keep refrigerated until required. Substitute lamb with lean roast beef or chicken, if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken Satay with Crunchy Cabbage Salad
4
60
Difficult
400g skinless chicken breast fillet1 1/2 tablespoons sweet chilli sauce 2 teaspoons peanut oil 1 1/2 tablespoons lemon juice Crunchy cabbage salad 1/4 Chinese cabbage, finely shredded 1 carrot, finely shredded 1 red capsicum, cut into fine strips 2 tablespoons sesame seeds, toasted Satay sauce 2 tablespoons peanut oil 2 cloves garlic, crushed 1 onion, finely chopped 1/4 cup peanut butter 270ml reduced fat coconut milk
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1. Soak 12 bamboo skewers in cold water for 20 minutes. 2. Cut the chicken into thin strips then thread onto skewers. 3. Lightly brush the skewers with oil and put on a foil-lined grill tray. Grill under a high heat, turning a couple of times during cooking until the chicken is tender. 4. To make the satay sauce, heat the oil in a small pot, add the garlic and onion and cook over a medium heat for 5 minutes or until golden. Add the peanut butter, coconut milk, sweet chilli sauce and lemon juice and simmer for 10 minutes or until the sauce thickens. 5. To make the cabbage salad, put the cabbage, carrot, capsicum and sesame seeds in a bowl and toss to combine. 6. To serve, place mounds of salad onto plates, top with chicken skewers and drizzle with the satay sauce. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Vegie Fritters
4
25
Easy
1 medium zucchini 310g can sweet corn kernels (no added salt), drained 1 small carrot 1 small Spanish onion 1/4 cup wholemeal self-raising flour 1/2 teaspoon ground cumin A pinch of cinnamon 3 eggs, separated Olive oil cooking spray Tzatziki to serve Cherry tomatoes and salad greens to serve
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1. Preheat oven to 150°C. 2. Grate zucchini, carrot and onion into a large bowl along with the drained corn. Add flour, cumin and cinnamon. 3. Stir through the egg yolks and season with freshly ground black pepper. 4. Whisk the egg whites until firm peaks form and gently fold through the egg yolk mixture. 5. Spray a large frying pan with olive oil and heat over medium heat. 6. Place two tablespoons of the mixture into the pan and cook for two minutes on each side, or until golden brown. 7. Remove the fritters from the pan and keep these warm in the oven. Repeat the process with the remaining mixture. 8. Serve with tzatziki, cherry tomatoes and mixed green leaves.
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Warm Roasted Vegetable Salad
4
50
Easy
300g butternut pumpkin, peeled and chopped into 2cm cubes 2 potatoes, peeled and chopped into 2cm cubes 1 capsicum, seeded and cut into large pieces 1 onion, chopped into eighths 100g flat mushrooms, quartered Olive or canola oil spray 1 bunch English spinach leaves, washed and drained Dressing 1 tablespoon balsamic vinegar 1 teaspoon olive oil 1 tablespoon honey 1 tablespoon fresh basil, chopped
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1. Preheat oven to 220˚C. Line a large baking tray with baking paper. 2. Place pumpkin and potato in a microwave dish with a little water, cover with cling film and cook in microwave on HIGH (100%) for 4 minutes. 3. Toss pumpkin, potato, capsicum, onion and mushrooms together then spread in a single layer over tray. Lightly spray with oil. Bake for 30-40 minutes, turning after 15 minutes. 4. Mix dressing ingredients in a small bowl. When vegetables are cooked, pour over dressing. 5. Line serving dish with spinach leaves and pile roast vegetables on top. Serve immediately. Tips: Serve with roast meat. Try including sweet potato, zucchini, carrots, beetroot, squash and baby eggplant when in season.
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San Choy Bau
4
35
Medium
Canola or olive oil cooking spray 500g lean pork mince 1 clove garlic, crushed 1 teaspoon grated fresh ginger 200g green beans, thinly sliced 1 large carrot, grated 4 green shallots, thinly sliced 2 tablespoons salt-reduced barbecue sauce 1 tablespoon salt-reduced soy sauce 1/3 cup coriander leaves 8 large butter lettuce leaves 1 cup bean sprouts, ends trimmed
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1. Heat a wok or large non-stick frying pan and grease with cooking spray. 2. Add mince, garlic and ginger and cook for 5-10 minutes over a high heat until mince is evenly browned, breaking up any large pieces with a wooden spoon. 3. Add beans, carrot and shallots and stir over hear a further 1-2 minutes. 4. Stir in sauces and coriander leaves. Remove from heat. 5. Spoon mince mixture onto lettuce leaves and top with bean sprouts. 6. To eat, wrap up leaves to enclose filling. Tip: We used butter lettuce leaves but you could use iceberg or baby cos lettuce if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken Schnitzel With Coleslaw
4
25
Easy
2 slices wholegrain bread 1 tsp dried thyme 1/3 cup low-fat natural yoghurt 1/4 cup water 2 skinless chicken breasts, sliced in half long-ways olive or canola oil spray 1/2 cabbage, finely chopped 1 carrot, grated 1 apple, grated 1/3 cup low-fat natural yoghurt, extra 2 tsp Dijon mustard 1 tsp lemon juice (or vinegar
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1. Add the bread to a food processor or blender to make breadcrumbs. Alternatively, use a grater. 2. Combine the breadcrumbs in a shallow bowl with the herbs. 3. Combine yoghurt and water in a shallow bowl and stir to mix well. 4. Coat each piece of chicken with yoghurt mixture, then again with breadcrumb mixture. 5. Lightly spray a frying pan with cooking oil and place on low to medium heat. 6. Cook the schnitzels for 5 minutes or until golden. Flip over. 7. Cook for 5 minutes or until cooked through. Coleslaw 1. In a small bowl, combine the yoghurt, mustard and lemon juice and mix well. 2. Combine cabbage, carrot and apple in a large bowl. 3. Stir through the yoghurt and mustard dressing. LiveLighter ® State of Western Australia 2013. Reproduced with permission.
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Sweet Chilli Chicken and Noodle Salad
4
25
Medium
200g dried rice stick noodles 2 cups chopped cooked skinless chicken breast 1 red capsicum, cut into thin strips 200g snow peas, cut into thin strips 5 green shallots, thinly sliced 1 small bunch coriander, roughly chopped 2 tablespoons lime juice 2 tablespoons sweet chilli sauce 2 tablespoons salt reduced soy sauce 2 teaspoons sesame oil 2 teaspoons toasted sesame seeds, to garnish
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1. Prepare noodles as directed on packet. Drain, rinse under cold water then drain again and chop roughly with kitchen scissors. 2. Combine noodles, chicken, capsicum, snow peas, shallots and coriander. 3. To make dressing, whisk together lime juice, sweet chilli sauce, soy sauce and sesame oil. 4. Add dressing to noodle salad and toss gently to mix well. 5. Garnish with toasted sesame seeds. Tip: To toast sesame seeds, stir over heat in a small ungreased frypan until light golden. Be careful not to burn them. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken, Cheese and Pineapple Burgers
4
25
Easy
500g (4) skinless chicken schnitzel breast steaks, trimmed of fat 1 teaspoon Cajun seasoning Canola or olive oil spray 4 slices fresh pineapple 4 large round wholegrain rolls 4 reduced fat tasty cheese slices 1/2 ripe avocado, mashed 1 baby cos lettuce 1/3 cup reduced salt barbecue sauce
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1. Dust the chicken breast steaks with Cajun seasoning to coat lightly. 2. Heat a large, non-stick frying pan or barbecue plate and grease with cooking spray. Add chicken steaks and cook for 2-3 minutes on each side or until cooked through. 3. Remove chicken steaks from heat, set aside and keep warm. 4. Re-grease the frying pan or barbecue plate with cooking spray, add pineapple slices and cook until lightly browned. 5. Split roll in half, place cheese slices on top halves then cook under a preheated grill until rolls are lightly toasted and cheese is melted. 6. Spread mashed avocado over roll bases. Top with lettuce leaves, chicken steaks and pineapple slices. 7. Drizzle with barbecue sauce, replace roll tops and serve straightaway. Tip: Chicken breast schnitzel steaks are available from most supermarkets and chicken shops. If they aren't on display, ask staff at your chicken shop to get some for you. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken and Veggie Pie
4
50
Medium
4 small chicken breasts, skin removed 2 cups chicken stock 2 tablespoon dry sherry or white wine (optional) 1 bay leaf or bouquet garni sachet 700g mixed vegetables of choice (carrots, cauliflower, leeks, cabbage, asparagus, baby corn, peas) 2 teaspoons cornflour 2 tablespoons low-fat milk 2 tablespoons chopped mixed herbs (parsley, thyme, oregano, marjoram) or 1 teaspoon dried mixed herbs Freshly ground or cracked black pepper, to taste 6 sheets filo pastry olive or canola oil spray
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1. Preheat oven to 200°C. 2. In a large covered pan, slowly poach chicken breasts in chicken stock, sherry and bay leaf for 15–20 minutes depending on size. Cut vegetables into bite-sized pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices. 3. Mix cornflour with milk and add to juices, bringing to the boil to thicken. Add herbs and season with pepper. Pour sauce over chicken and vegetables. 4. Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown. Serve immediately. Tips: To reduce the fat content, filo may be brushed with beaten egg white instead of oil. This dish may be served as a casserole without the filo pastry. Serve with rice or mashed potato.
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Beef, Broccoli and Snow Pea Stir Fry
4
25
Easy
250g cooked Hokkien egg noodles 1 medium brown onion, diced 1 teaspoon ginger, peeled and grated 1/2 head broccoli, cut into florets 100g snow peas, ends and strings removed 1/2 tablespoon reduced-salt soy sauce 400g rump steak, sliced 2 teaspoon oil 2 tablespoon water 1 tablespoon oyster sauce 2 cloves garlic, crushed 1 teaspoon cornflour 1 teaspoon chilli sauce
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1. Prepare noodles following packet directions. 2. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm. Add onion, garlic and ginger, cooking until onion is translucent. Add broccoli, snow peas and water, cooking until vegetables soften. Return beef to pan. 3. In a small bowl combine water, cornflour and sauces. Stir through beef and vegetables and allow to bubble and thicken. Tips: Substitute 400g lean pork leg steak for beef. Replace broccoli and snow peas with other vegetables, eg: Chinese cabbage, bok choy and sliced carrots.
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Family Frittata
6
95
Medium
Olive oil cooking spray 1 large onion, peeled and chopped 2 cloves garlic, finely chopped 1 tablespoon water 2 zucchini, grated 200g sweet potato, peeled and grated 1 slice or 50g lean bacon trimmed of visible fat, finely diced 1 cup grated reduced fat tasty cheese 1 1/2 cups wholemeal self-raising flour 7 eggs
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1. Preheat oven to 180°C and spray a large baking dish with olive oil. 2. Place onion and garlic into a saucepan with a tablespoon of water and cook for 1-2 minutes, or until softened. 3. Place onion and garlic mixture into a large mixing bowl and add remaining ingredients until well combined. 4. Pour into baking dish and bake for 60-70 minutes. 5. Stand in dish for five minutes and slice into 6-8 squares. 6. Serve with a green salad or steamed vegetables. Tip: To make this recipe as individual frittatas, spoon mixture into large muffin tins and reduce cooking time to 20 minutes.
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