Courgette frittatas


This meal is really tasty that you won’t believe how low in calories it is. 🙂

I tend to do the intermittent fasting, also called 5:2 diet, in which you fast for 2 days of the week and limit yourself to around 1/4 of a normal daily average calorie intake (500 cals forwomen and 600 cals for men). So, whenever you fast, you have to wisely make your food choices and you actually learn to deal with the feeling of an empty stomach at times without too much trouble.

It is very interesting how you can feel revitalised, able to concentration better and feel overall really well on fasting days.

I have been trying a few different 5:2 meals so the recipe below was extracted from 200 5:2 Diet Recipes book  but obviously that I can’t help it and my personal tweaks on it 😉

The original recipe has 200 cals per serving but I excluded the plain tomato sauce from it. So without the sauce it will be a bit under 200 calories

Courgette frittataimage3

Ingredients

2 courgettes
1 onion, finely chopped
1 garlic clove
150ml of skimmed milk
3 tbsp of grated Parmesan cheese
2 tbsp of chopped mint
Salt and pepper
 

1) Heat the oil in frying pan, add the onion and cook until brown, then add the garlic. Add the courgettes thinly sliced into strips. Stir to combine and cook for 3-4 mins until softened.

2) Lightly oil a deep baking tin or if you want individual you can use muffin tin

3) Beat the eggs, milk, Parmesan and mint in a bowl and then stir in the courgettes. Season well and divide into the tin. Bake for in a preheated oven 190c, Gas Mark 5, for about 15 mins until lightly browned, well risen and the mixture has set.

4) Leave to rest for 1-2 mins before easy the edges with a knife. Turn out and serve.

Excellent to have with a leafy salad.

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