Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!
- 3 eggs, beaten
- 200g pasta (cooked weight)
- 1 red pepper, chopped
- 80g peas, cooked
- 1 onion, chopped
- 30g cherry tomatoes, halved
- 1 clove garlic, diced
- 1 tsp olive oil
- Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
- Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
- Turn to a high heat and add the cooked pasta and peas, mix.
- Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
- Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.
Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.
Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.
Tomatoes – Massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.
Peas – Providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.