Mushroom and Swiss cheese frittata
“Cook this up in advance or immediately after a ride for you and your fellow riders or just store any extras in the fridge,” says Lim.
Serves 6 150g sliced mushrooms 40g chopped onion 5g coarsely chopped parsley 300g cooked rice 4 eggs, lightly beaten 25g grated Swiss cheese 1 tsp salt 1 tbsp grated parmesan Dash of salt and pepper
Time to make: 20 minutes Heat the oven to 180 degrees. In a nonstick sauté pan, heat a small amount of olive oil to coat the bottom evenly. Over a medium-high heat, sauté the mushrooms, onion, and parsley until the mushrooms are tender and the onions are translucent. Remove from heat and drain any excess oil. Combine the remaining ingredients in a medium bowl. Stir in the mushroom and onion. Lightly grease a muffin tray and fill six of the forms threequarters full. Bake for 15 minutes or until the centres are firm. Let them cool before wrapping.
Calories 174, carbs 15g, protein 9g, fats 9g