Vegetable Tortilla Squares
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
226
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 226 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 19.2 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 17.5 μg | (39 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 592 mg | (15 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2.333 cups floury potatoes
- 1 small Zucchini
- 4 button Mushrooms
- 1 onion
- 1 clove garlic cloves
- 3 Tbsps olive oil
- 4 eggs
- salt
- freshly ground Black pepper
- ½ tsp chopped rosemary
Preparation
Kitchen utensils
1 Cutting board, 1 Large knife, 1 Small knife, 1 Fine grater, 1 Citrus juicer, 1 Non-stick pan, 1 Slotted spatula, 1 Casserole dish mit Deckel, 1 Oven rack, 1 Tablespoon, 1 Measuring cups, 1 Paper towel, 1 Fork
Preparation steps
1.
Peel, wash and thinly slice the potatoes. Wash and thinly slice the courgettes. Slice the mushrooms. Peel and finely chop the onion and garlic. Heat half of the olive oil in a frying pan and fry the potato slices over a medium heat for about 25 minutes, stirring occasionally. Add the onion, garlic, courgette and mushrooms for the last 10 minutes. Season with salt and pepper.
2.
Whisk the eggs and season with salt and pepper. Leave the potatoes to cool slightly then add to the eggs. Put the rest of the olive oil into the pan and add the egg and potato mixture. Cook gently for about 6 minutes, until the egg is set, then turn over using a plate to help you, slide the tortilla back into the pan and cook for a further 6-8 minutes, or until done. Cut the tortilla into pieces, arrange on a plate and serve.
