Your Recipe

Spinach, pesto and goat\'s cheese frittata

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Spinat, roh 100g 23kcal
Ei roh ganz 300g 429kcal
Olivenöl 9g 80kcal
Basilikum-Pesto 30g 112kcal
Käse, Ziege, weicher Typ 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.

Nährwertangaben 
Portionsgröße  156 g | ml
Menge pro Portion  221
926
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  5.9g 30%
Natrium 291mg 13%
Gesamte Kohlenhydrate  4.5g 2%
Ballaststoffe  1.2g 4%
Zucker  1.7g
Protein  14g 29%
Vitamin D 1.6mcg 8%
Kalzium 112mg 9%
Eisen  2.5mg 14%
Kalium 303mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.349 mg 27%
Vitamin B6 0.276 mg 16%
Cobalamin [B12] 0.703 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.5 g 2%
Sugars 1.7 g 3%
Ballaststoffe  1.2 g 4%
Carbohydrate 4 g 0%
Netto-Kohlenhydrate 2.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.652 g 0%
Arginin 0.787 g 0%
Asparaginsäure 1.254 g 0%
Cystein 0.23 g 0%
Glutaminsäure 2.059 g 0%
Glycin 0.404 g 0%
Histidin 0.346 g 0%
Isoleucin 0.687 g 0%
Leucin 1.177 g 0%
Lysin 0.988 g 0%
Methionin 0.391 g 0%
Phenylalanin 0.687 g 0%
Prolin 0.835 g 0%
Serin 0.893 g 0%
Threonin 0.583 g 0%
Tryptophan 0.175 g 0%
Tyrosin 0.541 g 0%
Valin 0.928 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 111.8 mg 9%
Kupfer 0.24 mg 27%
Fluorid 1.13 mcg 0%
Eisen  2.47 mg 14%
Magnesium 37.5 mg 9%
Mangan 0.33 mg 14%
Phosphor 224 mg 18%
Kalium 302.67 mg 6%
Selen 24.35 mcg 44%
Natrium 290.56 mg 13%
Zink 1.37 mg 12%
andere
Nährstoff Menge  DV
Wasser 119.439 g 0%
Asche 1.87 g 0%