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Chicken Frittata
Chicken frittata recipe is perfect for a healthy breakfast, lunch or dinner. High in protein, low in carbs and easy to make.
Chicken frittata recipe is perfect for a healthy breakfast, lunch or dinner. High in protein, low in carbs and easy to make.
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Cooking time55 minutes![]()
Prep time10 minutes![]()
Servings4 portions
- 2-3 ripe plantains
- 7 eggs
- 1/2 cup chopped onions
- 3 cloves minced garlic
- 1 large tomato chopped
- 1 cup green bell pepper chopped
- 3 tablespoon Blue Band margarine
- 1 chicken breast
- salt
- 1/2 teaspoon boullion powder
- 1/4 teaspoon ground black pepper
- Oil for deep frying
- Peel the plantains then cut 1/4 inch slices. Place oil in a pan up to 2-3 inches and heat. Gently place the plantain slices into the pan one at a time then fry one side for about 2 minutes. Flip to the other sides and cook for about 2 minutes.Remove and place on a paper towel to absorb excess oil.
- Place 1 tablespoon Blue Band Original in a pan. Place the chicken breast on it. Season with salt and pepper and let it cook for 3 minutes on each side. Once cooked, chop into small pieces.
- Place 2 tablespoons of Blue Band Original in a skillet and heat up on medium heat. Add onions and garlic and saute until fragrant. Add the chopped tomatoes and cook for about 2 minutes. Add the chopped chicken and stir for about 2 minutes. Add the bell pepper, salt and black pepper and stir for about 2 minutes. Turn off the heat.
- In a large bowl, crack in all the 3 eggs add the bouillon powder and whisk to combine.Add the chicken-bell pepper mixture into the egg and mix. Preheat oven to180 degrees Celcius.
- Rub a pie plate with about a teaspoon of Blue Band Original. Pour the mixture into the pie plate. Arrange the fried plantains on top of the egg mixture.
- Place the pie plate in the preheated oven and bake for 35 minutes. Now remove and check to make sure the egg is set in the middle. If it is set take it out. If it isn't set, place it back in the oven and turn off the heat. Let it stay in the oven for about 5-10 minutes then take it out.
- Garnish with chopped parsley if desired then cut into triangles and serve warm.
| Energy (kcal) | 364 kcal |
| Energy (kJ) | 1523 kJ |
| Protein (g) | 22.1 g |
| Carbohydrate incl. fibre (g) | 20.4 g |
| Carbohydrate excl. fibre (g) | 18.3 g |
| Sugar (g) | 10.7 g |
| Fibre (g) | 2.1 g |
| Fat (g) | 22.0 g |
| Saturated fat (g) | 5.8 g |
| Unsaturated fat (g) | 14.6 g |
| Monounsaturated fat (g) | 9.3 g |
| Polyunsaturated fat (g) | 5.3 g |
| Trans fat (g) | 1.7 g |
| Cholesterol (mg) | 402 mg |
| Sodium (mg) | 212 mg |
| Salt (g) | 0.53 g |
| Vitamin A (IU) | 1906 IU |
| Vitamin C (mg) | 36.6 mg |
| Calcium (mg) | 78 mg |
| Iron (mg) | 2.59 mg |
| Potassium (mg) | 623 mg |
