Frittata


2 E margerien +- 140 Calorië
1 Ui gekap 64
1 blik gesnipperde sampioene 39
1 kp gaar groente:
(Brokkoli, Mielies, groenbone, ertjies of gemeng) 179
Tamatie gekap 43
4 geklitste eiers 280
½ kp ryk melk (Ingedamp) 200
1 kp Gerasperde Kaas 532
Kruie: Oregano, Basil, ens.
1 E Worcestershire Sous 5
Sout en peper na smaak
Optioneel:
Gekapte spek (het baie kalorië), ham of tuna ens.

  • Voorverhit oond 350.
  • Gebruik ‘n pan wat in die oond kan gaan.
  • Braai uie, sampioene, in margerien tot ligbruin
  • Meng eiers, melk, kruie, speserye en worcetershire sous.
  • Gooi bo-oor uie mengsel.
  • Voeg groente (soos ‘n blikkie groenbone of ertjies, mielies ens. )
  • Sprinkel gekapte tamatie en kaas bo-oor.
  • Voeg vleis by vir ‘n hele ete.
  • Bak +- 30 min of tot gaar in oond.

Verwysings:

“Dr. Atkinson’s diet revolution” p. 328 en Internet.

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