Mushrooms are high in fibre, low in carbohydrates, calories and sodium and are cholesterol and fat free while capsicum, which is loaded with vitamins A, C and beta carotene, is also naturally low in fat, calories and cholesterol.
- 1 large potato, leave skin on
- 4 mushrooms, sliced
- ¼ capsicum diced
- ½ onion, sliced
- 6 eggs
- ½ cup milk
- 1 tbsp fetta, crumbled
- Salt and Pepper
- ½ cup peas
- Sprinkle of herbs
- Sprinkle of garlic powder
- 1 tbsp olive oil
- Cooking spray
- Preheat oven to 180C (350F).
- Skewer you potato, 4-5 times and microwave for 5 mins until nearly cooked. Take out and set aside.
- In a non-stick frypan, heat olive oil and cook onion, capsicum for r5-7 mins until softened. Add sliced mushrooms, dried herbs and garlic powder and stir fry for 3-4 minutes.
- Chop cooled potato into chunks, and add to pan as well as the peas. Cook further 3 mins and turn off heat.
- Spray cooking oil onto a small oven proof dish, we used same pan as it is oven proof. Place onion potato mixture into dish.
- In a bowl, mix 6 eggs, salt and pepper and milk and whisk. Pour over mixture in dish.
- Bake for 25-30 minutes; check the middle to see when firm.
- Cut and serve onto plate, crumble feta over top and serve with side salad.
Servings: 2 Serving size:480g
|Average Serve||Average 100g|
|Energy||1930 kJ||403 kJ|
|461 Cal||96 Cal|
|Protein||35.7 g||7.4 g|
|Fat, total||20.7 g||4.3 g|
|- Saturated||7.1 g||1.5 g|
|Carbohydrate||28.7 g||6.0 g|
|- Sugars||7.2 g||1.5 g|
|Sodium||289 mg||60 mg|
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