Frittata with Oyster Mushrooms and Zucchini
Frittata with oyster mushrooms and zucchini - An omelet, the Italian way.
Healthy, because
Even smarter
Nutritional values
The frittata is a great low-carb dish that allows countless variations and is easy to prepare. In this version it becomes Italian, because oyster mushrooms, parmesan and co. set the tone: In combination they provide high-quality protein, which the body needs for muscle building, but also for many other functions.
If you cannot get oyster mushrooms, normal cultivated mushrooms will do. For more colour in the frittata, use fresh, halved cherry tomatoes.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 33.9 μg | (75 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 514 mg | (13 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 334 mg |
Ingredients
Preparation steps
Whisk eggs and milk together and season with salt, pepper and freshly grated nutmeg.
Rinse zucchini, trim, cut in half lengthwise and cut into thin slices. Trim mushrooms and tear into small pieces.
Peel shallots and garlic and dice into small cubes.
Heat oil in a oven-proof pan. Add shallot and garlic and cook until soft over medium heat. Add mushrooms and zucchini and sauté 3-4 minutes. Season with salt and pepper.
Pour in the egg-milk mixture, cook briefly and then transfer to a preheated oven at 180°C (convection oven 160°C; gas mark 2-3) (approximately 350°F/convection 325°F) until golden brown, about 15 minutes.
Meanwhile, rinse oregano, shake dry and pluck leaves. Shave the Parmesan.
Cut frittata into pieces and serve garnished with oregano and Parmesan.
