Vegetable Fritatta
Healthy, because
Even smarter
Nutritional values
These frittatas are an excellent source of protein thanks to the eggs, pecorino cheese and ham. This will help build strong and healthy bones while also keeping you full for a long time.
Serve this frittata with a spinach salad to add some freshness to the dish as well as added nutrients such as iron.
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 84.7 μg | (141 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 224 μg | (75 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 27.1 μg | (60 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 853 mg | (21 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 292 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 9 ozs white Asparagus
- 1 Zucchini
- 4 Tomatoes
- 1 stalk Leeks
- 2 garlic cloves
- 2 ozs button Mushroom
- 2 ½ ozs ham (sliced)
- 3 Tbsps olive oil
- 5 eggs
- 3 ½ ozs Whipped cream
- 3 Tbsps grated pecorino romano
- 1 Tbsp chopped parsley
- 1 Tbsp scallions
- salt
- freshly ground peppers
- Nutmeg
Preparation steps
Preheat the oven to 350°F.
Peel the asparagus and bring to a boil in salted water until tender, about 20 minutes. Allow to cool slightly and cut into small pieces. Rinse zucchini, trim and slice. Rinse the tomatoes, cut into quarters, remove seeds and stems and dice flesh into cubes. Rinse leek, trim and chop. Peel garlic cloves and finely chop. Trim mushrooms and cut into slices. Chop ham.
Sauté the leek, garlic and mushrooms in 2 tablespoons hot oil, remove from heat and let cool slightly. Combine mushroom mixture with remaining vegetables in a bowl.
Beat the eggs with the cream, half of the cheese and the herbs until smooth. Season with salt, pepper and nutmeg and mix into the vegetables.
Coat a baking dish approximately 10 x 6 inches with the remaining oil. Pour in eggs and vegetables and sprinkle with the remaining cheese. Bake in the oven for about 30-35 minutes until golden brown. Cut into pieces and serve.
