Name: Vegetable Frittata LowFODMAP
Yield: 1065.3 grams
Ingredients: 1 average portion of sweet potato, raw (150 g); 2 tablespoons of oil, olive (22 g); 1 teaspoon of paprika (3 g); 300 grams of broccoli, raw; 20 grams of chives, fresh; 300 grams of courgette, raw, gratted; 5 eggs, chicken, whole, raw; 2 tablespoons lactose free milk; 1 large sprig of parsley, fresh (1 g); 5 leaves of basil, fresh (3 g); 1 level teaspoon of salt (5 g); 1 level teaspoon of pepper, black (2 g)

Ingredients

or1 average portion of sweet potato, raw (150 g)

or2 tablespoons of oil, olive (22 g)

or1 teaspoon of paprika (3 g)

or300 grams of broccoli, raw

or20 grams of chives, fresh

or300 grams of courgette, raw, gratted

or5 eggs, chicken, whole, raw

or2 tablespoons lactose free milk

or1 large sprig of parsley, fresh (1 g)

or5 leaves of basil, fresh (3 g)

or1 level teaspoon of salt (5 g)

or1 level teaspoon of pepper, black (2 g)

Preparation

Preheat oven to 180°C/356°F. Toss sweet potato in half of the oil and paprika, place on lined baking tray. Roast in oven for 45 minutes of until tender.

Heat the remaining oil in a large 22cm ovenproof frying pan over medium heat. Sauté the broccoli stirring occasionally until charred. Add courgette; cook for 2 minutes or until softened. Remove from heat.

Combine eggs, milk and mixed herbs in a food processor. Process until herbs are finely chopped and egg mixture is fluffy.

Once cooked, add the roasted sweet potato to the broccoli mixture within the frying pan, and turn heat back to medium. Add the egg mixture to the frying pan and stir until well combined. Sprinkle with chives and season with salt and pepper. Reduce heat to low and cook for 8 minutes of until the egg mixture has mostly set.

In the meantime, preheat the grill on high. Place the frying pan under the grill and grill until golden brown and egg mixture is set.

Nutritional information

	Per 100 g	Per portion (266 g)	% DRI
Energy	79 kcal	210 kcal	11 %
Protein	5 g	12 g	24 %
Carbohydrate	6 g	16 g	6 %
Sugars	3 g	8 g	8 %
Fat	5 g	12 g	17 %
Fatty acids, total saturated	1 g	3 g	13 %
Fiber	1 g	2 g	10 %
Sodium	239 mg	636 mg	27 %

Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Vegetable Frittata LowFODMAP

Sunday, March 19, 2023