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)
4
6
Energy kJ (Cal)
2916 (697)
1944 (464)
Carbohydrate (g)
105
70
Protein (g)
32
21
Fat (g)
16
11
Iron, Vitamin C, Zinc

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