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Sunday 9 June 2019

Vegetable Frittata : LCHF and delicious !




Doesn't that broccoli look nice peeping through in this LCHF Vegetable Frittata. The original recipe idea is from Julia McPhee and is a great addition to any low carb recipe collection. It's one that the family can enjoy, or why not keep it to the 'two of you' like Eddie and I so often do! If there are any leftovers - just keep them for tomorrow's lunch! 

Ingredients: 
Serves Four (but can easily be amended to suit)
1 cup Broccoli floweret's and stalk
1 cup Cauliflower floweret's and stalk
1 Zucchini (courgette) sliced into 2 cm slices
½ cup Mushrooms sliced (not too thinly)
1 small onion sliced into large pieces (quartered)
1 tbsp. Butter
1 cup Cream
4 Eggs
1 tbsp. Mustard, wholegrain (optional)
Salt and pepper
¼ cup Cheese, grated (cheddar works well)

Instructions: 
1. Steam (or boil) broccoli, cauliflower, and zucchini (courgette) until just cooked but still very firm.
2. Drain and cool slightly.
3. Heat butter in a small pan and add mushrooms and onion until both have softened slightly.
4. Place all cooked vegetables in a baking dish (20-30 cm).
5. Beat eggs, cream and mustard, add salt and pepper and pour over the vegetables.
6. Top with grated cheese.
7. Bake at 180º C (350º F / Gas Mark 4) for around 30 minutes or until the dish is firm and browned on top.

Nutritional Details Per Serving:
Fat 31.7g Protein 10.4g Carbs 2.2g

Need help with weight / measurement conversion:
Look here

Did you know that Broccoli is brimming with good nutrients! It contains almost five times as much vitamin C, eight times as much Calcium, and almost two and a half times as much Fibre as potato, more to read here


Regular readers will know … there is a variety of recipe ideas and articles within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

22 comments:

Tom said...

...looks and sounds good.

dellgirl said...

Oooo YUMMY, YUMMY, YUMMY! I agree with you, that broccoli looks nice peeping through in this LCHF Vegetable Frittata. Thanks for sharing this delicious looking/sounding recipe.

Wishing you a wonderful week1

Elephant's Child said...

Yum. I regularly make frittata, with whatever vegies are available.

Louca por porcelana said...

Looks delicious!Hugs!

Chris Lally said...

Oh, gosh. What's not to love here? Thank you, Jan!

Chatty Crone said...

Okay I loved this one - I made a copy!

Bleubeard and Elizabeth said...

I had something similar for lunch today, but mine wasn't as healthy and low carb as yours!

Christine said...

Looks delicious!

Margaret D said...

Looks delicious and love broccoli.

Iris Flavia said...

I just saw the broccoli and my mouth went all... hmmmm... The pan will be my choice again (and it works for me).

Valerie-Jael said...

This looks fabulous. Thanks for sharing, Valerie

Fun60 said...

That looks so delicious I'm just going to have to make it.

mamasmercantile said...

Something we regularly have and enjoy to use the glut of eggs we often have and great for leftovers.

Jo said...

It looks delicious and I love things which can be kept for lunch the next day.

George Pereira said...

i try to avoid cauliflower & broccoli. the ones available here usually have pesticides and i think it is more difficult to remove the pesticides from these 2 vegetables.

CJ Kennedy said...

Yum!

Miss Val's Creations said...

This is definitely the kind of dish we love in our house!

William Kendall said...

That sounds good, though I'd probably pass on the zucchini.

Mary Kirkland said...

After much trail and error, I finally figured out how to make a frittata. lol I like them because you can add so many things to them.

Rose said...

I would love this, but not sure about Roger. Since his stroke, his likes have changed.

Snowbird said...

How you have me missing cheese. This looks delicious, I just love broccoli.xxx

Benita said...

The hubster loves frittata! This one looks delicious! Hugs!