Cauliflower Frittata
Cauliflower Frittata - Spanish omelet with white florets instead of potatoes
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.
(Percentage of daily recommendation)
| Calorie | 565 cal. | (27 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 82.6 μg | (138 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 223 μg | (74 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 36.6 μg | (81 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 954 mg | (24 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 16.9 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 544 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
Toast nuts in a hot skillet without fat over medium heat for 3 minutes; remove, cool, and coarsely chop.
Meanwhile, peel and finely dice shallots. Wash herbs, shake dry and chop leaves. Clean cauliflower, wash and divide into very small florets.
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.
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.
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.
