Zucchini Frying-pan Frittata – CSIRO

When using this recipe remember to reduce your portion of lean meat, fish, chicken or eggs at lunch or dinner by 1/2 unit.

PREPARATION 10 minutes
COOKING 15 minutes, plus resting time

  • 1 tablespoon garlic-infused olive oil
  • 2 zucchini, cut into 2 cm dice
  • 1 celery stick thinly sliced
  • 1/2 cup (125ml) lactose-free milk
  • 4 eggs
  • 100 g aged cheddar, crumbled
  • 1 cup baby spinach leaves, trimmed
  • 1/2 cup small basil leaves
  • 4 slices gluten-free chia and sunflower bread, toasted

Heat the olive oil in a frying pan over medium heat. Add the zucchini and celery and cook, stirring, for 5 minutes or until softened and light golden.

Meanwhile, whisk together the milk and eggs in a jug and season with freshly ground black pepper.

Reduce the heat to low and pour the egg mixture into the pan.
Stir gently for 20 seconds, then leave to cook, untouched, for 8 minutes or until the edges have set firm and the top and centre are still runny.

Preheat the oven grill to high.

Sprinkle the cheddar over the egg mixture, then place the pan under the grill for 2–3 minutes or until the cheese is melted and golden and the centre is completely set when tested with a knife.

Stand for 5 minutes, then cut into quarters and scatter with the combined spinach and basil. Serve each portion with a piece of toast alongside.

You can add 2 cups (270 g) chopped unpeeled sweet potato to the zucchini mixture in the pan – just cook it for an additional 5 minutes to soften. This will add 1 unit of bread and cereal per serve.

Celery is low-FODMAP in small quantities (up to 1⁄2 stick) – more than this is high-FODMAP.

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

The CSIRO Healthy Gut Diet – CSIRO

The CSIRO is well-known for its promotion of healthy living. In this newest cookbook they’ve turned their attention to gut health.

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