Low-Carb Substitute

Cauliflower Frittata

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Average: 4.7 (7 votes)
(7 votes)
Cauliflower Frittata

Cauliflower Frittata - Spanish omelet with white florets instead of potatoes

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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
565
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower is rich in choline. This substance is used to produce neurotransmitters, which are essential for the transmission of information in the nervous system. Eggs and Feta provide and abundant high-quality protein, which the body needs, among other things, to build muscle mass.

The cauliflower tortilla can be modified to your heart's content and is even suitable as a leftover meal: You only have broccoli instead of cauliflower in the fridge? No problem: make a broccoli tortilla out of it. Even cooked potatoes, pasta or rice from the day before can be saved in the cauliflower tortilla in a delicious way.

1 serving contains
(Percentage of daily recommendation)
Calorie565 cal.(27 %)
Protein32 g(33 %)
Fat43 g(37 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.7 μg(19 %)
Vitamin E6.3 mg(53 %)
Vitamin K82.6 μg(138 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin10.3 mg(86 %)
Vitamin B₆0.6 mg(43 %)
Folate223 μg(74 %)
Pantothenic acid4.2 mg(70 %)
Biotin36.6 μg(81 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C138 mg(145 %)
Potassium954 mg(24 %)
Calcium224 mg(22 %)
Magnesium95 mg(32 %)
Iron4.4 mg(29 %)
Iodine45 μg(23 %)
Zinc3.7 mg(46 %)
Saturated fatty acids16.9 g
Uric acid120 mg
Cholesterol544 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
2 ½ ozs Nut (e.g. almond and cashew kernels)
2 shallots
½ handful Fresh herbs (e.g. parsley, thyme, marjoram)
1 head Cauliflower (approx. 30 oz)
2 Tbsps olive oil
10 eggs (M)
8 ozs Heavy cream
salt
peppers
Nutmeg
6 ozs Feta
How healthy are the main ingredients?
Fetaolive oilshallotCauliflowerCauliflowersalt

Preparation steps

1.

Toast nuts in a hot skillet without fat over medium heat for 3 minutes; remove, cool, and coarsely chop.

2.

Meanwhile, peel and finely dice shallots. Wash herbs, shake dry and chop leaves. Clean cauliflower, wash and divide into very small florets.

3.

Heat oil in a frying pan. Add cauliflower and sauté over medium heat for about 5 minutes, turning, until florets are lightly browned. Add shallots and cook for 2-3 minutes.

4.

Meanwhile, whisk eggs in a bowl with cooking cream, salt, pepper, 1 pinch of freshly grated nutmeg and herbs. Sprinkle seeds over cauliflower and pour egg mixture over everything.

5.

Crumble feta over tortilla, cover and let set for 8-10 minutes. Lightly salt and pepper cauliflower tortilla again to taste, cut into pieces and serve.

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