Susan Hart Recipe: Simple Egg Frittata

Eggs are a great source of complete protein and a power house of vitamins and minerals, so make sure you pack plenty in to your diet.  There is no recommended limit on how many eggs people should eat, so go on enjoy an egg or two!

Don’t forget to store them properly – in the fridge

1 egg frittata – 151 calories (197 calories with salad), serves 1

1 large free range egg, splash of milk, salt and pepper, 40g courgette, ¼ garlic clove, ¼ (40g) onion, ½ tsp oil, pinch of dried chilli flakes

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Add the oil to a small frying pan suitable for a single omlette. When hot add the chopped courgette and onion. Cook for 5 minutes on a medium heat.

Add the garlic and cook for another two minutes. Break the egg in to a bowl add a splash of milk and lightly whisk with a fork.

egg

Season with pepper, chilli and tip into the pan. Stir with a spatula, when the egg starts to set stop stirring but tilt the pan to move the uncooked egg into any cracks and breaks so it all sets. Season with salt

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Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)

 

Non-fast day addition

 

Double the recipe – 302 calories

Add a 100g potion of steamed new potatoes – 87 calories

Add a 30g grated cheese (125 calories) or feta (90 calories)

 

2 Comments

  1. The paleo diet is a way of eating that works for some people. But its not right for everybody; vegetarians and vegans included.
    I suggest to my clients that its all about balance and moderation, a bit of everything. If for whatever reason they decide not to eat a certain food group then substitute it with something else rather than eliminate it such as eggs for meat or tofu for meat, if they want to go vegetarian or vegan

  2. Much to my dismay, at age 40 my weight began to creep up. I assumed it was because of my age, a slower metabolism and hormonal changes. To change I had tried EVERY diet program, Weight Watchers, Nutrisystem, Atkins as well as medically supervised programs with hunger suppressing medications. Each was successful to varying degrees. However, I ALWAYS gained the weight back. How could this happen? I have been on a weight loss/weight gain roller coaster for the last 20 years. I purchased several Paleo books until I found Nancy’s blog http://paleorecipediet.com/paleo-recipes-diet/ and then my life changed. This is the best overall in information and has great recipes. I have lost several pounds in a couple of weeks. I feel more energized, strong and balanced throughout our days. The best part is, for the most part, no crazy out of reach ingredients, the meals are simple and really tasty…all which fits in very nicely with our busy lifestyle.

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