Artichoke Tortilla
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.
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| 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 |
Ingredients
- Ingredients
- 8 ozs Artichoke hearts (canned, drained weight)
- 1 onion
- 1 garlic clove
- 4 ozs Cherry tomatoes
- 3 eggs
- 6 Tbsps
- salt
- peppers
- ½ tsp Tomato paste
- 1 tsp olive oil
- 2 ozs mild Feta
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.