This frittata makes for a nutritious family dinner, with leftovers for your lunch tomorrow!
Eggs provide most of the energy in this recipe, along with bioavailable protein, vitamins B2, B5, A and B12, choline, and selenium.
Ricotta brings a luxurious texture and mouthfeel along with calcium and phosphorus, while the chard and leek add vitamins K1, C and A, folate and a range of critical minerals.
Scorecard
- Diet Quality Score = 85%
- Satiety Index Score = 46%
- Protein % = 28%
- P:E ratio = 0.7
Macros
One serving provides 360 calories, 25 g protein, 21 g fat, 14 g of net carbs and P:E = 0.7.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 100 g leek, sliced
- A scant amount of preferred fat
- 100 g ricotta
- 200 g Swiss chard
- Six eggs, beaten
- Salt & Pepper (optional)
Directions
- Preheat oven to 180°C/360°F (bake).
- Line a small tin or ceramic dish with baking paper.
- Heat a frying pan to medium heat and add the fat. Once warm, add the leek and saute for 5 minutes until soft.
- Add the baby kale to the leek and toss to wilt for 1 minute.
- Tip the veggies into the bottom of the lined dish. Crumble over the ricotta.
- Pour over the beaten eggs; add salt & pepper if using.
- Bake for 20-30 minutes until the centre is cooked.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
