Calories: 768 kcal per person (535 kcal)
Macros Per Person: 44g Protein, 66g Carb & 38g Fat
Well, I love Michelle’s Sweet Potato & Egg Hash, and it’s my current favourite home-cooked meal. This dish uses almost all the same ingredients, yet tastes completely different. It is absolutely delicious and well worth a try. You get that solid oneness from a frittata, as all the ingredients kind of merge into one incredible taste explosion of Goats Cheese, Eggs and Sweet Potato, blended with the bite and flavours of Onions, Mushrooms and Cherry Tomatoes. Tastes yummy, yet no meat in sight! That said, I need my meat, so we added a gluten-free Chicken Schnitzel (surprisingly really good) on a bed of summer fresh salad. So so good! 😋
The Frittata serves two and is cooked in a big frying pan. If you want a smaller calorie option, you could reduce to a quarter of the Frittata, and combine that with the Chicken Schnitzel salad. That would save you 235 calories, for a combined meal of 535 kcal.
Frittata (for two people):
- Free Range Eggs – 5x
- Sweet Potato – 338g
- White Mushrooms – 8x
- Frozen Spinach – 132g
- Crushed Garlic – 2x teaspoons
- Diced Onions – 2x tablespoons
- Grass Fed Butter – 15g
- Soft Goats Cheese – 30g
- Cherry Tomatoes – 3x
- Paprika – 1x teaspoon
- Garlic Salt – ½ x teaspoon
Chicken Salad (per person):
- Gluten Free Chicken Schnitzel (Rosie & Jim) – 1x fillet
- Cucumber – ⅓ x cup
- Leafy Butterhead Salad (bagged) – 23g
- Carrots – 1x medium
- Extra Virgin Olive Oil – 1x teaspoon
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Onions, Mushrooms & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- Goats Cheese – Goats do not contain a certain mutation in the milk that most cows do, making their milk and cheese much more digestion friendly and look uncannily similar at a DNA level to human milk.
- Grass Fed Butter is a great source of healthy-fats that promote optimal health and hormone production.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.