Que bela manhã para uma longa caminhada. Para reabastecer minhas energias, fiz uma deliciosa fritatta para o almoço. Ovos são muito nutritivos, uma boa fonte de proteínas e gorduras para manter energia prolongada. Esta refeição é bem equilíbrada em proteínas, carboidratos e gordura com muitas verduras! Os flocos de levedura nutricional acrescentam sabor e é uma boa fonte de vitaminas do complexo B, mas pode ser omitido. Uma boa maneira de usar sobras de verduras cozidas ou assadas. A fritatta é um prato nutritivo e versátil que pode ser personalizado ao seu gosto.
Fritatta
Ingredients
- 6 large eggs
- 4 steamed broccoli florets halved then quartered
- 1 small onion diced
- 2 mushrooms sliced
- 4 steamed asparagus chopped
- 1 yellow squash julienne or grated
- Half capsicum
- 8 cherry tomatoes halved
- 4 tablespoons water
- 2 tablespoons grated parmesan
- 1 teaspoon nutritional yeast flakes
- 1/4 teaspoon ground cumin
- Black pepper to taste
- Pinch sea salt
- Olive oil or butter for cooking
- Fresh herbs of choice: parsley, coriander, spring onions, chives
Instructions
- Turn your oven grill on 200 degrees to allow it to heat up while the frittata is prepared. If your grill is part of the oven, move the oven tray up closer to the grill.
- Break 6 large eggs into a bowl, add 4 tablespoon water, pinch of salt, black pepper, cumin, nutritional yeast, and whisk all ingredients together. Set aside.
- Bring a medium size fry pan to medium heat. Add butter or olive oil and wait until the oil is hot.
- Add onions, capsicums, and sliced mushrooms. Cook stirring until onions are translucent.
- Spread steamed broccoli, asparagus, grated squash, cherry tomatoes around the bottom of the frypan.
- Pour the whisked egg mixture over the vegetables. Hold the handle and give a little shake to the fry pan so the egg mixture spreads evenly.
- Cook on medium heat for 3-5 minutes. Don’t stir.
- Sprinkle Parmesan cheese over the top and put in the oven to cook the top half of the frittata. 3-5 minutes under the grill.
- Take out of the oven, add herbs of choice and serve hot.
Notes
Suggestion: serve with a salad or a slice of wholemeal bread.
