Spanish Tortilla with Pumpkin
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
515
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is perfect for breakfast, lunch, or dinner. It is extremely satisfying, complete with protein, healthy fats, and carbs. Each one of these macronutrients provides plenty of micronutrients as well.
You can use egg whites instead of whole eggs for a lower calorie and lower fat version, just double the egg count.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 515 cal. | (25 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 63.1 μg | (105 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 33.3 μg | (74 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,041 mg | (26 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 64 μg | (32 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 16.8 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 493 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat the oven to 350°F.
2.
Mix together the eggs, cream and parsley and season with salt, ground black pepper and a pinch of nutmeg.
3.
Heat the oil in a pan and fry the potatoes, carrots and pumpkin for around 8 min. Add the peppers and the onion and fry for another 3 min.
4.
Add the egg mixture, allow to solidify and then transfer to the oven and bake for 15-20 min.
5.
Remove from the oven and leave to cool. Slice and serve sprinkled with feta cheese.
