Sanjeev Bhasin
Eggs, a stellar source of protein, will start your day off on the right foot. This recipe uses fewer egg yolks than whites to help keep the cholesterol and fat at a minimum.
Nutrition: 583 kilojoules
9 g protein
2 g carbohydrates
1 g fibre
11 g total fat
3 g saturated fat
129 mg cholesterol
141 mg sodium
9 g protein
2 g carbohydrates
1 g fibre
11 g total fat
3 g saturated fat
129 mg cholesterol
141 mg sodium
Ingredients
4 eggs
4 eggwhites
¼ cup (25 g) grated parmesan
2 tablespoons olive oil
1 clove garlic, crushed
2 small zucchini, grated
2 red capsicums, grilled and peeled (see below), thinly sliced
4 eggs
4 eggwhites
¼ cup (25 g) grated parmesan
2 tablespoons olive oil
1 clove garlic, crushed
2 small zucchini, grated
2 red capsicums, grilled and peeled (see below), thinly sliced
Method
- Preheat the oven to 200°C. In a medium bowl, whisk together the eggs, egg whites, and parmesan.
- Heat the oil in a large, ovenproof, non-stick frying pan over medium heat. Add the garlic and cook until tender, about 1 minute. Add the zucchini and capsicums, then cook for 1 minute. Reduce the heat to low, pour in the egg mixture and cook until the bottom of the frittata is set, about 3 minutes. Place the frying pan in the oven and bake until the frittata is set, about 10 minutes. To serve, cut the frittata into wedges.
- Grilling capsicums: Halve or quarter the capsicums, then place under a hot grill, skin side up, until the skins are charred, about 10 minutes. Put the hot capsicums in a plastic bag, then allow to stand until they are cool enough to handle, about 10 minutes. Peel the skins by hand.
Fueling your body shouldn’t feel like a compromise between flavour and function. This Zucchini Frittata is a nutritional powerhouse designed for heart health, utilising a clever ratio of egg whites to whole eggs to slash cholesterol and saturated fat without losing that signature silky texture. Packed with antioxidant-rich red capsicums and fibre-dense zucchini, it’s a low-carb, high-protein masterpiece that stabilises your energy levels and keeps you satiated long after the final bite.
