• med fat 3.10g 3.10%
  • low sat fat 0.71g 0.71%
  • low salt 102.92mg 0.10%
  • low sugar 1.74g 1.74%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Heat oil in large non-stick pan.
  2. Gently cook onion for 3-4 minutes until soft but not coloured.
  3. Add zucchini, mushrooms, capsicum and corn, cover and cook over gentle heat for about 7 to 8 minutes, stirring occasionally.
  4. Sprinkle parsley and basil over vegetables.
  5. Beat eggs and pour over vegetables.
  6. Cover and cook over moderate heat until set, about 7-8 minutes.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
274.37g
100.00g
Energy (kJ)
845.36kJ
308.11kJ
Protein (g)
12.06g
4.39g
Total fat (g)
8.51g
3.10g
- Saturated fat (g)
1.95g
0.71g
- Polyunsaturated fat (g)
1.10g
0.40g
- Monounsaturated fat (g)
4.03g
1.47g
Cholesterol (mg)
187.50mg
68.34mg
Carbohydrate-available (g)
17.37g
6.33g
CarbohydrateSE (g)
16.62g
6.06g
- Sugars (g)
4.78g
1.74g
Water (g)
228.64g
83.33g
Dietary fibre (g)
5.29g
1.93g
Thiamin (mg)
0.10mg
0.04mg
Riboflavin (mg)
0.54mg
0.20mg
Niacin (mg)
3.57mg
1.30mg
Niacin equivalents (mg)
6.19mg
2.26mg
Vitamin C (mg)
39.67mg
14.46mg
Total folate (ug)
96.43ug
35.15ug
Total vitamin A equivalents (ug)
171.68ug
62.57ug
Retinol (ug)
80.00ug
29.16ug
Beta carotene equivalents (ug)
545.62ug
198.87ug
Sodium (mg)
282.37mg
102.92mg
Potassium (mg)
490.79mg
178.88mg
Magnesium (mg)
35.21mg
12.83mg
Calcium (mg)
39.82mg
14.51mg
Phosphorus (mg)
244.65mg
89.17mg
Iron (mg)
1.88mg
0.69mg
Zinc (mg)
1.38mg
0.50mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

Last updated:

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