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–+ servings

Grated Potato & Fried Onion Frittata

Dinner
This quick and simple recipe is the perfect post-exercise recovery meal. It is a good source of protein, fats and carbohydrates, making it a balanced and delicious meal.
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Calories370kcal
Carbs7.5g
Protein24.2g
Fats27.4g
For Exercise Day
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Performance Benefits

This recipe is high in protein, which aids in muscle recovery post-exercise and will leave you feeling full and satisfied for longer.
Health Benefits

The eggs, particularly the yolks, contain HDL ("good") cholesterol, promoting good heart health. They are also a good quality source of protein.
Expert Tips

Add ham, chicken or chickpeas to increase protein content even more. Feel free to add more veg like peppers or tomatoes - eat the rainbow!

Equipment

  • 1 Pan
  • 1 Grater
  • 1 Knife
  • 1 Chopping board

Ingredients

  • 1 Potato (medium)
  • 4 Eggs (medium)
  • 1 Onion
  • 75 g Mushrooms
  • 80 g Spinach
  • 60 g Cheese (grated)
  • 1 g Salt
  • 1 g Pepper
  • 3 g Garlic (crushed)
  • 1 tbsp Olive Oil
2 servings

Instructions

  • Chop the onions and mushrooms into small pieces.
  • Heat the pan with olive oil on a medium heat.
  • Add the onions and mushrooms and allow to soften.
  • Add the crushed garlic and begin grating the potatoes to the pan.
  • Once all the potatoes are grated, season with salt and pepper.
  • Add the spinach to the pan and allow it to wilt.
  • Whisk the eggs in a jug until combined.
  • Add the whisked eggs into the pan, covering all the vegetables.
  • Allow the eggs to cook for 4-5 minutes, then add the grated cheese on top.
  • Place the pan under the grill to finish cooking the eggs and melting the cheese.
  • Once the cheese is melted and the eggs are cooked, remove from the grill and serve!

Nutrition

Serving: 283gCalories: 370kcalCarbohydrates: 7.5gProtein: 24.2gFat: 27.4gSaturated Fat: 10.3gPolyunsaturated Fat: 2.7gMonounsaturated Fat: 11.4gTrans Fat: 0.44gCholesterol: 428mgSodium: 981mgPotassium: 747mgFiber: 2gSugar: 2.3gVitamin A: 365ugVitamin C: 14.6mgCalcium: 341mgIron: 3.3mg
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