Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Vegetable Frittata LowFODMAP

Sunday, March 19, 2023
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)
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 gPer portion (266 g)% DRI
Energy79 kcal210 kcal11 %
Protein5 g12 g24 %
Carbohydrate6 g16 g6 %
Sugars3 g8 g8 %
Fat5 g12 g17 %
Fatty acids, total saturated1 g3 g13 %
Fiber1 g2 g10 %
Sodium239 mg636 mg27 %
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Joana Jardim
Joana Jardim
Registered Dietitian · 26980
I will help you to eat healthier and feel happier