When is an omelette not an omelette? When its a frittata of course! When it comes to weight loss and healthy eating, we are all generally aware of the importance of including protein in our meals.
Not only is protein the building blocks of our muscles, it also keeps us full, meaning we tend to remain satisfied for longer, without the need for frantic snacking or scoffing.
When we think of protein, we usually think of chicken, red meat or fish. These are all fantastic sources of the stuff, but when it comes to a source of protein that is easy and quick to prepare and super nutritious, you can’t go past the humble egg.
Recent research has seen the egg recognised as one of the most nutrient dense food that we can eat. This basically means that a single egg is packed full of body loving stuff, all wrapped up in a small, hugely versatile package. Bonus? A medium sized egg has less than 80 calories!
Along with protein, eggs also lay claim to impressive levels of vitamins D and B12, along with antioxidants selenium and choline, all of which are beneficial for your immune system. The protein in egg is also easy for the body to digest than complex carbs, meaning eggs for breakfast, lunch or dinner will keep you full and your body fuelled for longer.
Rumours circulated a few years back regarding eggs and cholesterol which in turn made people very cautious to consume. These findings have now been found to be false, with no link established between the consumptions of eggs and heightened cholesterol levels.
This frittata is a great way to eat eggs. Better yet, it combines a whole heap of vegetables, making this meal pack a protein and carbohydrate rich punch. Great for lunch or dinner, this fritta will usually make enough for leftovers the day after. We used sweet potato and mushroom but you could use any vegetables you have in the crisper.
Enjoy!
Ingredients
- 8 large, free range eggs
- 1 cup grated cheddar cheese
- 1/2 cup basil, coarsely chopped
- 3 cups vegetables cut into similar sized chunks (sweet potato, pumpkin, capsicum, zucchini and mushrooms all work well)
- 1 tbsp corn flour
- 1 tbsp olive oil
- 1/2 clove garlic, crushed
Directions
- Preheat the oven to 200C.
- Line two baking trays with baking paper.
- Place vegetables in a large bowl.
- Drizzle over olive oil and add crushed garlic. Toss to combine.
- Tip seasoned veggies onto the baking trays and bake for 25-35 minutes or until golden brown and well cooked.
- When veggies are almost finished, start making the frittata mix.
- Place cornflour into a bowl and whisk in the first egg.
- Continue whisking in each egg until all are well whisked together.
- Add vegetables to the bowl.
- Heat a large frypan over medium heat.
- Pour egg and veggie mixture into the frypan and scatter over the basil.
- Cook for approximately 10 minutes or until the mixture begins to firm up.
- When starting to look firm and cooked, place under a grill heated to medium/hot to brown and top.
- Grill for 2-5 minutes before removing from heat and serving.
Makes 6 serves – Cal per serve – 320
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