1 egg frittata – 151 calories (197 calories with salad), serves 1
For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/
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 to two!
Don’t forget to store them properly – in the fridge
Add the oil to a small frying pan suitable for a single omelette. 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. Season with pepper and 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.
Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)
If you have a favourite egg recipe why not share it
Non-fast day additions
Double the recipe – 302 calories in total
Add a 30g grated cheese (125 calories) or feta (90 calories)