Frittata with Ham and Beans
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
348
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 939 mg | (23 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 241 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 18 ozs baking potatoes (finely chopped)
- 1 onion (cut into rings)
- 4 eggs
- 4 Tbsps Sour cream
- 1 Tbsp fresh parsley (chopped)
- ¾ cup canned Kidney beans (drained and washed)
- ⅖ cup canned Sweet corn (kernels)
- 6 thin slices Turkey ham approx 100 g (3 1/2 oz), cut into strips
Preparation steps
1.
Heat the olive oil in a skillet and fry the potatoes for approx. 10 minutes at a medium temperature.
2.
Add the onion and fry gently for a further 5 minutes, stirring occasionally, until the potatoes soften. Season with salt and pepper.
3.
Whisk together the eggs, sour cream and parsley and season with salt and pepper. Pour over the potatoes, mix in the sweetcorn kernels and the beans and lay the turkey ham strips on top.
4.
Allow the tortilla to solidify on a low heat for 10–15 minutes. Cut into 4 pieces and serve garnished with lettuce.
