VEGETABLE FRITTATAS

MACROS: Protein:37g Carbs:36g Fat:7g Fibre:9g

(Please note: above macros are for quantities below)

Serves: One 

You can increase quantities depending on servings needed.

Ingredients:

  • 180g egg whites ( can  use yolks as well, depending on fat intake ) 

  • 80g capsicum 

  • 100g mushroom 

  • 100g tomato 

  • 200g shredded zucchini 

  • 15g wholemeal flour

  • 60g corn kernels

  •  60g low fat ricotta cheese 

  • shallots 

  • Parsley 

Cooking method: 

 

  1. Thinly slice veggies, and grate up zucchini. 

  2. In a pan grill up the mushrooms, capsicum and zucchini.

  3. In a bowl, add all ingredients and mix well. 

  4. Line a baking dish with baking paper, and spray with cooking spay. 

  5. Bake in oven on 180-200 degrees for 20-30 minutes.

  6. Serve with side salad, or home made wedges.

Note:

-Use this as a base recipe, you can always add shredded ham, chicken, ect to it  for added protein, or things like sweet potato and pumpkin.

-Add cheeses of choice, i am obsessed with ricotta so i always choose it. Tasty cheese is also great! 

-Depending on calorie intake, a side of pumpkin, or potato of choice goes nicely as well. If wanting to keep as a lower calorie dinner, a nice side salad is another good choice.