AIS Sports Nutrition

Pasta frittata

250 g spaghetti
150 g sweet potato, cut into small cubes
olive or canola oil spray
1 onion, chopped
2 rashers bacon, chopped
1 red capsicum, cut into small cubes
100 g button mushrooms, halved and sliced
310 g can corn kernels, drained
½ cup fresh flat-leaf parsley, chopped
3 eggs
5 egg whites
Italian crusty bread, to serve

Cook pasta according to packet instructions. Steam or microwave sweet potato until tender. Meanwhile, spray a frying pan with oil and heat. Add onion, bacon and capsicum and cook over medium heat for 4 minutes until vegetables are soft and bacon is brown. Add mushrooms and cook for another minute until soft. Transfer to a large bowl, and add sweet potato, corn, parsley and drained spaghetti; mix well. Spray a nonstick frying pan (30 cm across top) with oil and heat. Arrange spaghetti mixture evenly over base of pan. Whisk eggs and egg whites in a jug until well combined. Pour evenly over spaghetti mixture. Cook over medium heat for about 8 minutes, moving the pan around, if necessary, to cook the frittata evenly. Preheat a grill to medium and place the frying pan under the grill (be careful not to burn wooden or plastic handles) for 6-7 minutes, until set. Carefully run a spatula around the edge of the frittata. Place a large plate face down over the frittata, and carefully invert to turn out. Cut into pieces to serve. Serve with a salad and bread, if desired. Note: the frittata keeps in the fridge for up to 2 days and can be reheated or eaten cold or at room temperature.


ANALYSIS per serve (incl bread)
Energy kJ (Cal)
2916 (697)
1944 (464)
Carbohydrate (g)
Protein (g)
Fat (g)
Iron, Vitamin C, Zinc

Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6
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