Frittata Bites
Healthy, because
Even smarter
Nutritional values
This recipe is extremely well rounded because it contains protein, healthy fats, carbs, and vegetables. This is a perfect way to start your day, so you're full of energy.
For a leaner variation, you can also use egg whites instead of whole eggs, just double the number of eggs.
(Percentage of daily recommendation)
| Calorie | 136 cal. | (6 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 145 mg | (4 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 11 mg | (4 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 3 Tbsps olive oil
- 4 red peppers (finely chopped)
- ½ Leek (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 8 eggs
- ½ cup cream
- 1 handful fresh Fresh herbs (e. g. dill and parsley, chopped)
- 1 ½ cups grated Cheese (e. g. Pecorino)
- Nutmeg
- 8 small onions (cut into rings)
- 1 splash Port wine
- 1 Tbsp sugar
- ⅞ cup Sour cream (approx. quantity)
Preparation steps
Preheat the oven to 400°F.
Oil a square baking tin (approx. 9"x6"). Pour in the egg mixture and bake for 20-25 minutes. Sprinkle on the rest of the cheese during the last 5 minutes. Remove from the oven, let cool and cut into squares of 2"x2".
Fry the onions gently in the remaining oil until golden brown, stirring all the time. Pour in the port, add the sugar and cook gently until caramelized. Remove from the heat and let cool.
Place a dollop of sour cream on each frittata square and top with caramelized onion. Arrange the canapés on a large dish to serve.
