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Zucchini, Pea and Cheese Frittata

Served hot or cold this one makes a great meal to go option.

35 mins
7 ingredients
$3 / person
Zucchini, Pea and Cheese Frittata

Credit: Woolworths


Ingredients

Serves = 4

  • 2 tablespoons olive oil
  • 3 medium zucchini, cut both ends off and slice into circles
  • 1 small red onion, remove ends and paper skin then cut in half and thinly sliced
  • 6 eggs, whisk in a jug
  • 250g cottage cheese
  • 1 cup frozen peas, remove from freeze to thaw
  • 160g bag rocket salad mix

It’s this easy

  • Heat oil in frying pan over a medium heat.
  • Add zucchini and half of the onion and cook until soft.

  • Crack eggs into a jug, whisk with a fork or a whisk if you have one. Add the cheese, peas and half of the salad mix.

  • Pour egg mix into pan and and cook for 12-15 minutes or until egg is just set.
  • Place the pan under the grill and cook for 5 minutes until golden and eggs are cooked. If you don’t have a grill place a lid on top of the pan and continue to cook until eggs are cooked through.

  • Cut into wedges, place on a plate and top with remaining salad and onion.

Tweaks

  • Add salmon or canned tuna to the egg mix or top with smoked salmon.

Allergies

Contains: Dairy, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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