Zucchini Egg Tortilla
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
419
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
Preparation steps
1.
For the frittata, beat the eggs with the parsley in a bowl.
2.
Heat 3 tbsp oil in a pan. Fry the garlic briefly, then add the courgettes. Fry for 1-2 minutes.
3.
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.
4.
For the salsa, mix the avocado and shallots with the sweetcorn, chilli, olive oil and vinegar. Season with salt and ground black pepper.
5.
Cut the frittata into eight slices and serve on plates with the salsa.
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