Recipe of the month: Frittata with spinach and tomato

Frittata is an Italian omelet. The main difference is that a frittata is cooked gently, whereas an omelet is cooked briefly over high heat. And the nice thing about this recipe is that you can add all kinds of vegetables that cook in about 10 minutes. If the vegetables are not cooked after 10 minutes, it is advisable to briefly blanch or pre-cook them. Because you can add multiple vegetables, you can easily vary this dish. Another advantage of this tasty dish is that it contains a lot of dietary fiber. This is good because fiber contributes to good digestion and keeps you feeling full. feeling after eating such a meal, and they reduce the risk of cardiovascular disease, type 2 diabetes, and colon cancer. In the recipe below, we combine the Italian omelet with spinach, cherry tomatoes and basil.

Ingredients:

• Eggs 2 pieces (50 grams each)
• Protein (50 grams)
• Spinach (125 grams)
• Cherry tomatoes (75 grams)
• Onions (50 grams)
• Basil (5 grams)
• Olive oil half a teaspoon (5 ml)
• Pinch of salt and/or pepper (1 gram)

Preparation method:

1. Break the eggs and put them in a bowl.
2. Add the 50 grams of protein to it. 
3. Mix the eggs and egg whites until combined. 
4. Halve the cherry tomatoes and chop the onion a bit more coarsely. 
5. Blanch the spinach by pouring some boiling water over the raw spinach. 
6. Cut the spinach into pieces. 
7. Mix all the vegetables into the mixture. 
8. Finely chop the basil and add it to the egg mixture with vegetables as well.
9. Heat a pan with a good non-stick coating over the heat. 
10. Add a little (5 ml) olive oil. 
11. Now pour in your egg mixture with the vegetables, and fry both sides until brown. 
12. Finally, sprinkle some fresh basil, salt, and pepper over it to your liking.

Bon a Petit! 

NOTE! To make it easy to log this dish into your food diary, we have included it in the “My Meals” nutrition app under the name “Frittata with spinach and tomato”. 

The above portion is 418 grams
Kilocalories: 297 kcal
Carbohydrates: 8.7 grams (EN% 12)
Proteins: 23.4 grams (EN% 31.5)
Fats: 17.6 grams (EN% 53)
Fiber: 5 grams