Leek Frittata with Parmesan
Leek frittata with Parmesan - Simple delicious low carb dish for the whole family. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
This fresh frittata is a wonderful low carb dish that is quick to prepare and also looks great as a meal prep dish. Parmesan cheese and eggs ensure a good supply of protein, which makes you full and supports muscle building.
FODMAP eating? Be sure to use almond milk instead of cream. Refine your frittata with freshly grated nutmeg and Gorgonzola instead of Parmesan. Even cold, the omelet from the oven promises the highest pleasure.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 36 μg | (60 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 29 μg | (64 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 324 mg | (8 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 23 mg | (8 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 450 mg | |||
| Complete sugar | 4 g |
Kitchen utensils
Preparation steps
Clean the scallions and cut them into diagonal strips. Wash the herbs, shake dry, pluck and chop coarsely.
Heat the oil in a large coated frying pan (or two small frying pans) and sauté the spring onions in it for 3-4 minutes until translucent. Finely grate the Parmesan cheese. Whisk the eggs with the cream (or almond milk), herbs and Parmesan. Season with salt and pepper. Pour over scallions, mix briefly and let set over low heat for about 10 minutes (stop stirring). When the bottom side is browned, divide into 4 pieces using a spatula. Also finish baking on the second side for 2-3 minutes until golden brown.
Wash the arugula and shake dry. Serve frittata topped with arugula and sprinkled with Parmesan cheese, if desired.
