Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Asparagus, Sweet Potato and Chicken Frittata

Thursday, August 29, 2019
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Portions
3
Ingredients
or6 asparagus stalks, chopped (120 g)
or1 zucchini, grated (323 g)
or1 brown onion, diced (150 g)
or3 cups, of sweet potato, chopped (399 g)
or300 grams of chicken, chopped
or6 eggs, (300 g)
or1 tbsp olive oil (14 g)
or3 cloves of garlic, crushed (9 g)
Preparation
1.
Preheat oven to 180 degrees and line a deep baking dish with baking paper
2.
Preheat oven to 180 degrees and line a deep baking dish with baking paper
3.
Heat olive oil in a non-stick fry pan over low heat and sauté the onion, zucchini, sweet potato and asparagus for 5 minutes, stirring occasionally. Remove from heat and set aside
4.
Meanwhile beat the eggs in a large bowl and mix through the chicken, vegetable mix and garlic. Season with salt and pepper
5.
Pour the egg mixture into the baking dish. Bake in the oven for 45 minutes or until cooked in the middle
6.
Divide the frittata into 3 serves
Nutritional information
Per 100 gPer portion (538 g)% DRI
Energy87 kcal468 kcal23 %
Fat3 g17 g26 %
Fatty acids, total saturated1 g4 g22 %
Cholesterol83 mg445 mg148 %
Sodium51 mg272 mg11 %
Carbohydrate7 g38 g13 %
Sugars2 g12 gremove
Fiber1 g7 g27 %
Protein7 g40 gremove