2020-04-01_Health_&_Fitness

et sustained

nergywiththis

re-workoutdish

omsports

nutritionist

AnitaBean

Fitness

fuel

ENERGISING SPANISH TORTILLA

Thisnutritiouscombinationof
eggs,potatoandvegetables
containsplentyof carbs,protein
andhealthyfats,makingit an
idealpre-workoutmeal.It
providessustainedenergy,so
willfuelthetoughestof workouts
andkeephungerat bay.Adding
spinachandpeasgivesa vibrant
twistaswellasextrafibreand
phytonutrientsto fuelyourgood
gutmicrobes.It’salsorichin
iron,whichis neededformaking
haemoglobin,theoxygen-
carryingproteincomponent
in yourredbloodcells

Serves: 4

● 300gnewpotatoes,peeled
andcutintomediumslices
● 150ggreenbeans,halved
● 200gfrozenpeas
● 200gbabyspinach
● 1 tbsplightoliveor
rapeseedoil
● 1 onion,finelychopped
● 2 garliccloves,crushed
● 3 sprigsofthyme,leaves
picked,or½tspdried
● 2 handfulsofflat-leaf
parsley,chopped

● 6 largeeggs

● Saltandfreshlyground

blackpepper

1. Cookthepotatoesin a large

steamerorpanof boilingwater

for6 minutesoruntiltender.

Addthegreenbeans,peasand

spinachforthelast3 minutes.

Removefromtheheatand

setaside.

2. Meanwhile,heattheoilin

anovenprooffryingpanovera

medium-lowheat.Addtheonion

andfryfor3 minutesoruntil

softened.Addthegarlic,thyme,

saltandpepper,mixwelland

cookfora further1 minute.Add

thepotato-vegetablemixture

plustheparsley.

3. Preheatthegrillto medium.

4. Ina largebowl,beattheeggs,

thenaddto thepan.Swirlthe

panandcookovera gentleheat

for4-5minutesuntilthemixture

startsto set.

5. Transferto thegrillandcook

for2-3minutesoruntilthetop

of thetortillais goldenandthe

middlenolongerrunny.Slide

ontoa boardandservewith

crustybreadandtomatosalad.

Per serving:

●273 calories

●18g protein

●12g fat (3g sat fat)

●21g carbs

(7g sugars)

●7g fibre

POWER

BOOST