Healthy Feast is all about cooking healthy recipes with details on health benefits of key ingredients used. Healthy Feast will enable you to make healthy recipes in quick and easiest way.
Ingredients
Egg – 4 no.
Milk – 2 tbsp
Capsicum – 1 medium, sliced
Onion – 1 medium, sliced
Carrots – 1 small, thinly sliced
Garlic – 7-8 no, finely chopped
Cheese – 2 tbsp, grated
Oil – 1 tbsp
Black Pepper powder – 1 tsp
Salt to taste
Method of Preparation
1. In a bowl, add eggs, black pepper, milk and salt to taste. Whisk well. Add 1 tbsp cheese, mix and keep aside.
2. In a pan, add oil. Saute some garlic, to this add onions, carrots and capsicum. Cook upto half done. Add salt as per taste.
3. To this vegetables, pour the egg mixture evenly as shown.Add the remaining cheese and some coriander . Cover the frittata for 5-7 on low flame. Flip the side once done. Keep for 1-2 mins. Vegetable Frittata is ready to serve.
4. Transfer in the serving dish. Cut the Vegetable Frittata into 4-6 pieces and serve hot.
Vegetable Frittata is high protein dish which can be prepared at anytime of the day. It can be your breakfast, lunch and dinner too. Its a whole meal. A very good dish for ketogenic diet. Its easy to prepare and less time consuming.
Nutrition Funda:
1. Egg :
– Egg is again a complete protein. Healthy and contains all essential fats as well. Has high-quality protein, riboflavin and selenium.
– Eggs contain Vitamin D, which is good for bone health and immune function.
– Eggs are one of the only foods that naturally contain vitamin D.
– Eggs are rich in various minerals and vitamins essential for daily body function.
– Its good for weight gain, healthy hair and healthy self.
2. Cheese:
– Cheese is loved by everyone and is healthy too.
– Its high in good quality protein and calcium.
– Its energy dense milk product.
3.Capsicum-
– Also know as Shimla Mirchi/ Taboo Mirchi/Gaint chillies/Bell peppers.
– These are found in variety of colours which not only brings colour on your plate but also brings in lot of nutrients along.
– Belongs to the chilli family, capsicum consists of more than 90% of moisture making it a low calorie food item. It’s rich in Vit C,folate and carotenoids.
4. Carrots
– Low calorie among the roots, Carrots / Gajar known for its Vit A contents is not only good for eyes but also have immense other health benefits.
– Carrots boost immunity, it acts as a anti ageing food item, good for heart and skin too.
– It is powerhouse of nutrients which contains Vit A, Vit C, Vit K, Vit B complex, fiber and phytonutrients.
– Carrots are best consumed in salads with variety of dressings and as dessert too.
Tips
1. Cook frittata on low flame.
2. Can add vegetables/toppings of your choice such as mushroom, green onions, cabbage, paneer, chicken, tomato, broccoli etc.
3. Can be served with pudina chutney, cheese dip, tomato chutney etc
4. Do not overcook the vegetables.
Do try this recipe and share your feedback in the comments section below.
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