Zucchini Egg Tortilla

Name: Zucchini Egg Tortilla
Total time: 30 min
Yield: 4
Cuisine: Italian
Ingredients: 8 eggs; 1 tablespoon fresh parsley (chopped); 3 tablespoons olive oil; 1 clove garlic (diced); 2 zucchini (grated); 2 ripe Avocados (chopped); 2 shallots (diced); 1 sweet Corn (tin, approx. 285 g | 2 cups, drained); 1 chile pepper (diced); 1 tablespoon olive oil; 2 tablespoons white wine vinegar

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

Calories:

419

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	419 kcal	(20 %)
Protein	15.67 g	(16 %)
Fat	33.1 g	(29 %)
Carbohydrates	15.41 g	(10 %)
Sugar added	0 g	(0 %)
Roughage	6.48 g	(22 %)

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more nutritional values

Vitamin A	350.67 mg	(43,834 %)
Vitamin D	4 μg	(20 %)
Vitamin E	11.56 mg	(96 %)
Vitamin B₁	0.16 mg	(16 %)
Vitamin B₂	0.74 mg	(67 %)
Niacin	2.88 mg	(24 %)
Vitamin B₆	0.43 mg	(31 %)
Folate	180.05 μg	(60 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	2.45 μg	(5 %)
Vitamin B₁₂	2.5 μg	(83 %)
Vitamin C	54.15 mg	(57 %)
Potassium	724.16 mg	(18 %)
Calcium	31.43 mg	(3 %)
Magnesium	50.18 mg	(17 %)
Iron	1.16 mg	(8 %)
Iodine	121.36 μg	(61 %)
Zinc	0.95 mg	(12 %)
Saturated fatty acids	5.43 g
Cholesterol	350 mg

Author of this recipe:

EAT SMARTER

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Ingredients

for

servings

For the frittata: 8
eggs; 1 tablespoon
fresh parsley (chopped); 3 tablespoons
olive oil; 1 clove
garlic (diced); 2
zucchini (grated)

For the salsa: 2
ripe Avocados (chopped); 2
shallots (diced); 1
sweet Corn (tin, approx. 285 g | 2 cups, drained); 1
chile pepper (diced); 1 tablespoon
olive oil; 2 tablespoons
white wine vinegar

How healthy are the main ingredients?

Avocado

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Preparation steps

For the frittata, beat the eggs with the parsley in a bowl.

Heat 3 tbsp oil in a pan. Fry the garlic briefly, then add the courgettes. Fry for 1-2 minutes.

Add the eggs and season with salt and ground black pepper. Fry for 2-3 minutes until golden brown. Turn the frittata, using a plate, and fry the other side until golden brown.

For the salsa, mix the avocado and shallots with the sweetcorn, chilli, olive oil and vinegar. Season with salt and ground black pepper.

Cut the frittata into eight slices and serve on plates with the salsa.