Your Recipe

Spinach, pesto and goat\'s cheese frittata

Složka Množství Kalorie
Cibule 110g 44kcal
Špenát 100g 23kcal
Vejce syrové celé 300g 429kcal
Olivový olej 9g 80kcal
Bazalkové pesto 30g 112kcal
Sýr, kozí, měkký 75g 198kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 onion, finely sliced
100g spinach
6 eggs
75g soft goat’s cheese, cut into small chunks
2 tbsp basil pesto
Method
In a small, heatproof and non-stick frying pan, heat the olive oil and sauté the onions until very soft. Meanwhile preheat the grill to medium. When the onion is translucent, add the spinach gradually until wilted down and give everything a good stir.
In a bowl whisk the eggs with a generous amount of salt and pepper (approximately 1½ tsp salt and 1 tsp pepper). Top the spinach mixture with small chunks of goats cheese.
Turn the heat to medium and gently pour in the eggs, making sure the mixture covers the pan evenly, cook for 5-6 mins or until the sides have started to set.
Transfer the pan to the grill and let the frittata set, go golden and puff up slightly, for about 5 mins. Shake the pan gently to check for the set, if it still looks runny, return to the grill for 2-3 more mins.
Remove from the grill and use a palette knife to release the sides. Slide the frittata onto a plate or board and serve in wedges alongside the pesto.

nutriční údaje
Velikost porce 156 g | ml
Množství na porci 221
926
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 5.9g 30%
Sodík 291mg 13%
Sacharidy celkem 4.5g 2%
Vláknina 1.2g 4%
Cukr 1.7g
Bílkoviny 14g 29%
Vitamin D 1.6mcg 8%
Vápník 112mg 9%
Železo 2.5mg 14%
Draslík 303mg 6%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 298.45 mcg 33%
Thiamin [B1] 0.083 mg 7%
Riboflavin [B2] 0.489 mg 38%
Niacin [B3] 0.416 mg 3%
Kyselina pantotenová [B5] 1.349 mg 27%
Vitamin B6 0.276 mg 16%
Kobalamin [B12] 0.703 mcg 0%
Floát [B9] 93.4 mcg 0%
Vitamin C 9.06 mg 10%
Vitamin D 1.575 mcg 8%
Vitamin E 2.004 mg 13%
Vitamin K 137.387 mcg 114%
Betain 25.95 mg 0%
Cholin 230.924 mg 42%
Carbohydrates
živina Množství DV
Sacharidy celkem 4.5 g 2%
Sugars 1.7 g 3%
Vláknina 1.2 g 4%
Carbohydrate 4 g 0%
Čisté sacharidy 2.8g
aminokyseliny
živina Množství DV
Alanin 0.652 g 0%
Arginin 0.787 g 0%
Kyselina asparagová 1.254 g 0%
Cystein 0.23 g 0%
kyselina glutamová 2.059 g 0%
Glycin 0.404 g 0%
Histidin 0.346 g 0%
Izoleucin 0.687 g 0%
Leucin 1.177 g 0%
Lysin 0.988 g 0%
Metionin 0.391 g 0%
Fenylalanin 0.687 g 0%
Prolin 0.835 g 0%
Serin 0.893 g 0%
Treonin 0.583 g 0%
Tryptofan 0.175 g 0%
Tyrosin 0.541 g 0%
Valin 0.928 g 0%
Minerály
živina Množství DV
Vápník 111.8 mg 9%
Měď 0.24 mg 27%
Fluorid 1.13 mcg 0%
Železo 2.47 mg 14%
Hořčík 37.5 mg 9%
Mangan 0.33 mg 14%
Fosfor 224 mg 18%
Draslík 302.67 mg 6%
Selen 24.35 mcg 44%
Sodík 290.56 mg 13%
Zinek 1.37 mg 12%
další
živina Množství DV
Voda 119.439 g 0%
Popel 1.87 g 0%