Zucchini Frittata
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
298
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 298 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 27.5 μg | (61 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 429 mg | (11 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 360 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 350 grams Zucchini
- 1 Tbsp vegetable oil
- 2 Tbsps butter
- 6 eggs
- 60 grams Whipped cream
- salt
- peppers (from the mill)
- 1 dried chili pepper (in a mortar)
- 100 grams mixed Sprout
- 150 grams Yogurt (0.1% fat)
- Dill (1 tablespoon chopped)
- parsley (1 tablespoon chopped)
- 2 Tbsps Orange juice
- 1 garlic clove
Preparation steps
1.
Rinse and slice zucchini.
2.
Heat oil and butter in a pan and sauté the onions. Add zucchini and fry for 5 minutes. In a bowl, whisk eggs and cream thoroughly, season with 1/2 teaspoon salt and pepper.
3.
Season zucchini slice mixture with salt, pepper and chile peppers.
4.
Pour the egg-cream mixture into the pan and leave everything covered over low heat for 15 minutes.
5.
Pour boiling water over sprouts in a colander and drain well. Mix yogurt with dill, parsley and orange juice.
6.
Peel and add garlic (squeezed through a press) with salt and pepper to taste.
7.
Arrange the sprouts on the frittata and serve with the yogurt sauce.
