Healthy Gourmet Kitchen

Artichoke Tortilla

Name: Artichoke Tortilla
Total time: 25 min
Yield: 2
Cuisine: Spanish
Ingredients: 8 ounces Artichoke hearts (canned, drained weight); 1 onion; 1 garlic; 4 ounces Cherry tomatoes; 3 eggs; 6 tablespoons; salt; peppers; 0.5 teaspoon Tomato paste; 1 teaspoon olive oil; 2 ounces mild Feta

with Tomatoes and Feta Cheese

Average: 4.8 (17 votes)

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Health Score:

9,6 / 10

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 25 min.

Ready in

Calories:

246

calories

Calories

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Nutritional values

Artichokes are incredibely nutritious and rich in vital substances, which can lower blood-fat levels and stimulate digestion. The eggs contain high-quality protein, biotin, bone-strengthening vitamin D, and vitamin B12.

The tortilla tastes just as delicious when cool as it does when fresh from the pan. A light frisée salad is also a nice addition to this dish.

1 serving contains
(Percentage of daily recommendation)

Calorie	246 kcal	(12 %)
Protein	21 g	(21 %)
Fat	14 g	(12 %)
Carbohydrates	8 g	(5 %)
Sugar added	0 g	(0 %)
Roughage	12.5 g	(42 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	2.6 μg	(13 %)
Vitamin E	2.8 mg	(23 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.4 mg	(36 %)
Niacin	4.4 mg	(37 %)
Vitamin B₆	0.2 mg	(14 %)
Folate	91 μg	(30 %)
Pantothenic acid	1.9 mg	(32 %)
Biotin	28.1 μg	(62 %)
Vitamin B₁₂	1.9 μg	(63 %)
Vitamin C	12 mg	(13 %)
Potassium	554 mg	(14 %)
Calcium	258 mg	(26 %)
Magnesium	47 mg	(16 %)
Iron	3.5 mg	(23 %)
Iodine	18 μg	(9 %)
Zinc	1.6 mg	(20 %)
Saturated fatty acids	4.8 g
Uric acid	74 mg
Cholesterol	358 mg

Development of this recipe:

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Ingredients

for

servings

Ingredients: 8 ounces Artichoke hearts (canned, drained weight); 1 onion; 1 garlic; 4 ounces Cherry tomatoes; 3 eggs; 6 tablespoons; salt; peppers; ½ teaspoon Tomato paste; 1 teaspoon olive oil; 2 ounces mild Feta

How healthy are the main ingredients?

Artichoke hearts onion garlic egg salt Tomato paste

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Preparation

Kitchen utensils

1 Sieve, 1 Small knife, 1 Cutting board, 1 Non-stick pan (with lid), 1 Slotted spatula, 1 Can opener, 1 Teaspoon, 1 Tablespoon, 1 Fork, 1 Bowl

Preparation steps

Place artichoke hearts in a sieve, drain well and cut in half.

Peel the onion and garlic and dice finely.

Rinse and halve the tomatoes.

Whisk together eggs, milk and tomato paste and season with salt and pepper.

Heat oil in a non-stick pan. Sauté onion and garlic over medium heat. Add artichokes and fry lightly.

Reduce heat. Add tomatoes and beaten egg. Cover and cook on low heat until thickened, 6-8 minutes.

Meanwhile, cut cheese into small cubes. Turn tortilla with a spatula, sprinkle with feta cheese cubes and allow to melt briefly. Divide tortilla into pieces. Serve with dark brown bread, if desired.