The Breakfast Zucchini Pie is a nutritious, savory dish packed with protein, fiber, and essential vitamins, making it an excellent choice for athletes, bodybuilders, and those with high-energy jobs. With zucchini for fiber and vitamins, and eggs for muscle repair and growth, this meal helps support digestion, muscle function, and recovery. Rich in Vitamin A for immune health, Vitamin C for tissue repair, Vitamin K for bone health, Calcium for strong bones, and Magnesium for muscle relaxation, it provides sustained energy, making it ideal for maintaining fitness goals or a busy, active lifestyle. This healthy recipe is perfect for those aiming for fitness abs or anyone living a bodyfit lifestyle. Enjoy this satisfying food as part of your one fitness journey! Foodie lovers will appreciate the delicious taste and nutritious benefits of this easy-to-make meal.
Ingredients:
1. 6 large egg whites (Alternative: You can use fat-free egg whites to lower the calorie content)
2. 3 small raw onions (Alternative: You can use green onions or red onions for a milder flavor)
3. 1 1/2 teaspoons extra virgin olive oil (Alternative: Coconut oil or avocado oil can be used instead)
4. 1 dash ground black pepper (Alternative: White pepper or ground cardamom for a unique flavor)
5. 1 teaspoon ground turmeric (Alternative: Curry powder or saffron can be used for a different taste)
6. 1 tablespoon fresh parsley, chopped (Alternative: Fresh cilantro or basil)
7. 5 cups raw chopped zucchini with skin (Alternative: Yellow zucchini or butternut squash can be used)
8. 2 cloves raw garlic (Alternative: Dried minced garlic if fresh garlic is unavailable)
9. 2 tablespoons fresh basil, chopped (Alternative: Marjoram or fresh mint)
10. 1 teaspoon ground oregano (Alternative: Thyme or rosemary)
11. 2 ounces low-moisture mozzarella cheese, part-skim (Alternative: Low-fat feta cheese or light cheddar cheese)
Directions:
1. Prepare the Vegetables and Spices:
- In a medium non-stick skillet, heat 1/2 teaspoon of olive oil over medium heat.
- Add the chopped onions, garlic, and zucchini to the skillet along with black pepper and turmeric (excluding the turmeric). Stir frequently until the vegetables are tender and cooked through, about 7-10 minutes.
- Once done, remove the vegetables from the skillet and set them aside.
2. Prepare the Egg Mixture:
- In a large mixing bowl, whisk the egg whites well and add turmeric, stirring until smooth.
- You can add a pinch of black pepper or dried herbs to enhance the flavor.
3. Cook the Omelettes:
- In a second non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
- Pour half of the egg mixture into the skillet and let it cook until it sets and forms an omelette, about 2-3 minutes.
- Once the egg sets, flip it over to cook the other side for another minute, then transfer it to a plate.
- Repeat the process for the second omelette using the remaining egg mixture.
4. Assemble and Serve:
- Place the first omelette on a plate and fill it with half of the vegetable mixture.
- Sprinkle mozzarella cheese over the vegetables.
- Place the second omelette on top of the vegetables and cheese, then serve hot.
Tips for Adding Extra Flavor Healthily:
- Using Spices: You can add a pinch of ground red pepper or cayenne pepper for a bit of heat. A teaspoon of balsamic vinegar added to the vegetables while sautéing will give a rich, tangy flavor.
- Fresh Herbs: Enhance the flavor with fresh herbs like marjoram or thyme. Use an herb press to release essential oils from the herbs.
- Cooking Techniques: To reduce fat, you can cook the vegetables using a spray oil instead of liquid oil, which helps reduce the fat content.
- Cheese: Use cubed cheese instead of shredded to control the cheese portion more easily with each bite.-
Enjoy your healthy and delicious egg white omelette with a rich combination of vegetables and herbs!
Nutrition Value:
Calories: 390
Protein (g): 32
Carbohydrates (g): 37.5
Fat (g): 14.5
Carb - Protein - Fat % Ratio: 37-31-32
Nutritional value of each ingredient
1. 6 large egg whites
- Calories: 102
- Carbohydrates: 1.5g
- Protein: 21g
- Fat: 0.5g
- Sodium: 110mg
- Cholesterol: 0mg
- Vitamins: Rich in B vitamins, especially riboflavin and B12, which support energy production and brain function.
- Minerals: Contains potassium, which helps with muscle function and heart health.
- Nutritional Benefit: Egg whites are a high-quality protein source, low in fat, and excellent for muscle repair and growth.
2. 3 small raw onions
- Calories: 60
- Carbohydrates: 14g
- Protein: 1.5g
- Fat: 0.1g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, which supports the immune system and helps in collagen production.
- Minerals: Contains potassium and manganese, which support bone health and nerve function.
- Nutritional Benefit: Onions are rich in antioxidants and help with reducing inflammation and supporting digestion.
3. 1 1/2 teaspoons extra virgin olive oil
- Calories: 60
- Carbohydrates: 0g
- Protein: 0g
- Fat: 7g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin E, which acts as a powerful antioxidant.
- Minerals: Includes small amounts of iron and calcium.
- Nutritional Benefit: Olive oil is a source of healthy monounsaturated fats that promote heart health and reduce inflammation.
4. 1 dash ground black pepper
- Calories: 6
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin K, which is important for blood clotting and bone health.
- Minerals: High in manganese, which supports bone formation and metabolism.
- Nutritional Benefit: Black pepper aids in digestion, improves nutrient absorption, and has anti-inflammatory properties.
5. 1 teaspoon ground turmeric
- Calories: 8
- Carbohydrates: 1.4g
- Protein: 0.3g
- Fat: 0.2g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C, which supports the immune system.
- Minerals: Contains manganese and iron, important for bone health and oxygen transport.
- Nutritional Benefit: Turmeric is known for its anti-inflammatory and antioxidant properties, promoting joint health and aiding digestion.
6. 1 tablespoon fresh parsley, chopped
- Calories: 1
- Carbohydrates: 0.3g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin K, which is essential for bone health.
- Minerals: Rich in iron and potassium, which support blood health and heart function.
- Nutritional Benefit: Parsley supports digestion, acts as an antioxidant, and has detoxifying properties.
7. 5 cups raw chopped zucchini with skin
- Calories: 100
- Carbohydrates: 20g
- Protein: 4g
- Fat: 0.8g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C, which aids immune function and skin health.
- Minerals: Contains potassium and magnesium, which help regulate fluid balance and muscle function.
- Nutritional Benefit: Zucchini is low in calories, high in water content, and provides fiber to support digestion.
8. 2 cloves raw garlic
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, promoting immune function and skin health.
- Minerals: Contains calcium, iron, and manganese, all important for bone health and energy production.
- Nutritional Benefit: Garlic supports heart health, reduces blood pressure, and has antimicrobial properties.
9. 2 tablespoons fresh basil, chopped
- Calories: 2
- Carbohydrates: 0.5g
- Protein: 0.2g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin K, essential for blood clotting and bone health.
- Minerals: Contains magnesium, which aids in muscle function and energy production.
- Nutritional Benefit: Basil has anti-inflammatory properties and supports digestion and the immune system.
10. 1 teaspoon ground oregano
- Calories: 6
- Carbohydrates: 1.1g
- Protein: 0.2g
- Fat: 0.3g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains vitamin K, important for bone health and blood clotting.
- Minerals: Rich in calcium, iron, and manganese, which support bone health and metabolic function.
- Nutritional Benefit: Oregano has antioxidant and antimicrobial properties, which help fight infections and reduce inflammation.
11. 2 ounces low-moisture mozzarella cheese, part-skim
- Calories: 140
- Carbohydrates: 2g
- Protein: 18g
- Fat: 7g
- Sodium: 350mg
- Cholesterol: 20mg
- Vitamins: Contains vitamin A, which supports vision and immune health.
- Minerals: Rich in calcium, supporting bone strength and muscle function.
- Nutritional Benefit: Mozzarella is a good source of protein and calcium, promoting bone health and muscle repair.
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