Bacon, cottage cheese, rocket and corn frittata
Bacon, cottage cheese, rocket and corn fritata
Level
Easy
Time
35 Min
SErves
4
Ingredients:
- 6 eggs
- 1 cup tinned corn, drained
- 4 slices bacon, cooked and chopped
- 1 cup rocket
- 1 cup cottage cheese
- Salt and pepper, to taste
- Microgreens, for garnish
Instructions:
- Preheat Oven: Preheat your oven to 180°C (350°F).
- Prepare Pan: Line a cast-iron frypan with baking paper.
- Mix Ingredients: In a bowl, whisk the eggs. Add the corn, bacon, rocket, and cottage cheese. Season with salt and pepper.
- Assemble Frittata: Pour the mixture into the prepared skillet.
- Bake: Bake in the oven for 20-25 minutes, or until the frittata is set and golden on top.
- Garnish: Remove from the oven and let it cool slightly. Garnish with microgreens before serving.
Adding rocket to your diet!
Nutrient-Dense: Rocket is rich in vitamins A, C, and K, essential for maintaining healthy skin, boosting the immune system, and supporting bone health.
Antioxidants: It contains antioxidants like beta-carotene and lutein, which help protect cells from oxidative stress and may reduce the risk of chronic diseases.
Digestive Health: The fibre in rocket aids digestion, promotes regular bowel movements, and can help maintain a healthy gut microbiome.
Heart Health: Rocket’s potassium content helps regulate blood pressure, while its nitrates can improve blood flow and cardiovascular function.
Bone Health: The vitamin K in rocket plays a crucial role in bone metabolism and helps prevent osteoporosis.
Biochemistry Fact!
Eggs are a nutritional powerhouse, rich in high-quality protein and essential vitamins and minerals. Each egg contains all nine essential amino acids, making them a complete protein source that supports muscle growth and repair.
Eggs are particularly high in choline, a nutrient important for brain health and development, playing a vital role in neurotransmitter synthesis and cell membrane structure. Additionally, they contain lutein and zeaxanthin, antioxidants that contribute to eye health by protecting against age-related macular degeneration.
Despite previous concerns about cholesterol, research shows that for most people, dietary cholesterol from eggs does not significantly impact blood cholesterol levels. Instead, eggs can be part of a heart-healthy diet when consumed in moderation.
Eggs are a versatile food, low in calories but high in satiety, making them beneficial for weight management. Their nutrient density and ease of preparation make them a convenient and valuable addition to various dietary patterns, supporting overall health and wellness.