Eat breakfast like a King they say... well this would do it. I have started 2014 off with a high protein, low(er) carb diet as I am trying to build some muscle and strength. A big healthy egg breakfast is the perfect way to refuel after an exhausting workout so here's one of my favorite ways to kick off my day.
I have used a little cheese here, so even though I know it's not ideal I figure a little hard cheese in the morning is good with me if it's going to add something to a dish. You could easily do without it but I don't want to :)
Ingredients:
1 egg (whole) + 1/4 -1/3 cup egg white, beaten
2 inches zucchini, diced in quarters
2 inches red pepper, diced
3 mushrooms, sliced
2 spring onions,finely diced
1 cup baby spinach leaves, wilted
cooking spray or a small tspn of butter
red chili flakes, fresh herbs like basil or oregano or a splash of tabasco (optional)
1 inch cube of non-fat feta crumbled (optional)
sea salt and cracked pepper
- In a hot oven proof skillet, add your spinach and a drop of water and cook until wilted, push to the side of your pan.
- Add butter (or spray) and saute mushrooms with salt and pepper until browned and cooked through. Remove from pan while you cook your zucchini.
- Turn on your broiler/grill to heat up
- Add your zucchini and spring onions and cook until browned, then add peppers and any other veg of choice (cauliflower goes really well too!) and sauté for 1 minute.
- Turn the heat down a little on your burner, return your spinach and mushrooms to the pan, distribute your ingredients evenly over the pan and sprinkle with fresh herbs or a dash of red chili flakes then add your beaten eggs.
- If using, add your feta now and crumble sparingly over your egg.
- Cook, undisturbed, on this side for approx 4minutes until the base has firmed up
- Place the skillet under the broiler to cook the top of the frittata until the egg has set thoroughly, usually another 2-3minutes.
This is a big breakfast so if you wish to divide it in half, you have breakfast ready for tomorrow!
It re-heats and freezes well.
