Individual Spinach and Cheese Frittatas
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
213
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 213 cal. | (10 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 65.2 μg | (109 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 287 mg | (7 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 349 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps butter (plus extra for the ramekins)
- 2 scallions (washed and cut into thin rings)
- 3 cups fresh Baby spinach (washed; stems removed and cut into thin strips)
- ½ cup Fresh herbs minced (such as parsley, basil, dill, cilantro, tarragon and thyme)
- 1 clove garlic cloves (peeled and minced)
- 6 large eggs
- ½ cup Parmesan (freshly grated)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 small onion (peeled and sliced into rings)
Preparation steps
1.
Adjust oven rack in the center position. Preheat oven to 350º F / 180º C. Coat the ramekins with butter.
2.
Melt the butter in a skillet set over medium heat. Add the scallions and saute 2 to 3 minutes, or until soft. Stir in the prepared spinach, herbs and garlic. Saute until the spinach wilts, about 1 to 2 minutes.
3.
In a large bowl, lightly beat the eggs with a fork. Add the Parmesan cheese; season with salt and pepper, lightly beating to incorporate. Fold in the spinach mixture.
4.
Pour the egg and spinach mixture into the prepared ramekins. Top with sliced onion. Bake until golden brown, about 25 minutes. Serve warm or chilled.
