Recipes of My Healthy Chefe

Personal trainer

I am helping people to shift some excess weight, and make it a lifestyle. Stress free changes to make your life easier with meals easy to manage.

Arrow
Printer

Veggie frittata

Saturday, March 16, 2019
timer
Total time
10 minutes
watch_later
Preparation time
5 minutes
pie_chart
Portions
1

healthy filling omelet for a good start

Ingredients
or1 large unit of egg, whole, raw, fresh (50 g)
or80 grams of egg white, raw
or45 grams of button mushroom or cultivated mushroom, raw
or1 Italian tomato unit of tomatoes, red, ripe, raw, year round average (62 g)
or25 grams of onion, raw
or25 grams of pepper, sweet, red, raw
or1/2 cup of spinach, raw (15 g)
or1 tsp of oil, olive, salad or cooking (5 g)
Preparation
1.
Chop the onion and the red pepper, Slice the tomato and the mushroom
2.
Separate the 2 egg white and add to the broken egg, season with salt and pepper and beet until lightly fluffy
3.
Heat up a non stick small sauce pan, with the olive oil. Add the onion and red pepper, cook for a minute, stirring. Add the mushroom and the tomatoe, cook for anoter minute. Add the spinach leaves.stir
4.
Poor the eggs over the vegetables and cover. Lower the heat and allow few minutes to cook
Nutritional information
Per 100 gPer portion (307 g)% DRI
Energy63 kcal192 kcal10 %
Fat3 g10 g15 %
Fatty acids, total saturated1 g2 g11 %
Cholesterol61 mg186 mg62 %
Sodium78 mg238 mg10 %
Carbohydrate3 g8 g3 %
Sugars2 g5 gremove
Fiber1 g2 g9 %
Protein6 g18 gremove