Spinach and Ham Frittata
BreakfastA frittata is an Italian egg dish similar to an omelette but with lots of fillings (meat or veg) mixed in. This simple and tasty breakfast, brunch or dinner option can be made in minutes.
Calories396kcal
Carbs9.4g
Protein32g
Fats26g
For Rest DayPerformance Benefits
This is the perfect dish for a day when you are not intensely active, or just want a filling, high-protein breakfast to kick off the day.
Health Benefits
This recipe is high in calcium, which is essential for building and maintaining strong bones.
Expert Tips
Replace the ham and chorizo with beans (such as kidney beans) for a meat-free alternative.
Equipment
- Non-stick frying pan
Ingredients
- 1 tbsp Extra virgin olive oil
- 1 clove Garlic (peeled and chopped)
- ½ onion (peeled and chopped)
- 20 g Chorizo (diced)
- 8 Cherry tomatoes (chopped)
- 1 Red bell pepper (deseeded and chopped)
- 100 g Ham (3 slices of home-cooked ham, chopped)
- 1 handful Baby spinach (washed)
- 4 Free-range egg (beaten)
- 60 g Cheddar cheese (grated)
Instructions
- Heat the olive oil in a large non-stick frying pan on a medium heat. Add the garlic, onion and chorizo and cook for 5 minutes.
- Add the tomatoes, pepper, cooked ham and spinach, and cook for another 5 minutes.
- Pour the eggs over the meat and vegetables, and cook until the egg is no longer runny at the sides (3 to 5 minutes) Spread cheese on top, slide the pan under a grill on high heat, and cook for 5 minutes until cheese is melted and bubbling. Note: Use an oven glove or tea towel when removing the pan from under the grill, as the handle will have heated up and could burn you.
Notes
Nutrition
Serving: 1ServingCalories: 396kcalCarbohydrates: 9.4gProtein: 32gFat: 26gSaturated Fat: 15.6gPolyunsaturated Fat: 3.4gMonounsaturated Fat: 11gTrans Fat: 0.16gCholesterol: 528mgSodium: 920mgPotassium: 752mgFiber: 3.8gSugar: 8.1gVitamin A: 1442ugVitamin C: 140mgCalcium: 504mgIron: 3.9mg
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