Vegetable Egg White Pancake
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
182
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 182 cal. | (9 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 18.1 μg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 528 mg | (13 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 10 large egg whites
- 1 cup milk
- ⅔ cup Ricotta cheese (finely crumbled)
- ¾ tsp salt
- ½ tsp Black pepper
- 1 Tbsp olive oil
- 2 Zucchini (cut into ribbons)
- 1 clove garlic cloves (finely chopped)
- 6 Zucchini flower (tough ends removed)
- 6 sun-dried tomatoes (halves, in oil)
Preparation steps
1.
Whisk together the egg whites, milk, ricotta 1/4 teaspoon salt and 1/4 teaspoon pepper.
2.
Heat the grill.
3.
Heat the oil in a large frying pan and cook the courgette ribbons until only just tender.
4.
Add the garlic, remaining salt and pepper and cook, stirring for 1 minute.
5.
Pour over the egg white mixture and cook for about 3 minutes, lifting up the cooked egg white around the edges to let the uncooked egg white flow underneath.
6.
Arrange the courgette flowers and tomatoes in the pan, pressing them in lightly.
7.
Place under the hot grill until just golden. Serve immediately.
