Your Recipe

Tortilla Española

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Kartoffeln, roh, Fruchtfleisch und Schale 300g 231kcal
Ei roh ganz 300g 429kcal

Recipe Tags:

OMAD

Recipe Tags:

Starter

Recipe Instructions:

Ingredients:
o 300g potatoes, peeled and thinly sliced
o 150g onions, thinly sliced
o 6 eggs
o Olive oil
o Salt and pepper to taste
• Instructions:
1. Heat olive oil in a non-stick frying pan over medium heat.
2. Add potatoes and onions, season with salt and pepper.
3. Cook until potatoes are tender and onions are translucent, stirring occasionally (about 10-15 minutes).
4. In a bowl, beat eggs and season with salt and pepper.
5. Pour eggs over the potato mixture in the pan, spreading evenly.
6. Cook until the edges are set and the center is still slightly runny.
7. Flip the tortilla using a plate, then slide it back into the pan to cook the other side until fully set.
8. Slide onto a plate and cut into wedges.
9. Serve warm or at room temperature.

Nährwertangaben 
Portionsgröße  125 g | ml
Menge pro Portion  120
502
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.8g 6%
Gesättigte Fettsäuren  1.6g 8%
Natrium 75mg 3%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  1.5g 5%
Zucker  1.7g
Protein  7.6g 15%
Vitamin D 1mcg 5%
Kalzium 40mg 3%
Eisen  1.3mg 7%
Kalium 318mg 7%
* 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 80 mcg 9%
Thiamin [B1] 0.072 mg 6%
Riboflavin [B2] 0.251 mg 19%
Niacin [B3] 0.597 mg 4%
Pantothensäure [B5] 0.945 mg 19%
Vitamin B6 0.264 mg 16%
Cobalamin [B12] 0.445 mcg 0%
Folat [B9] 35.75 mcg 0%
Vitamin C 11.7 mg 13%
Vitamin D 1 mcg 5%
Vitamin E 0.535 mg 4%
Vitamin K 1.3 mcg 1%
Betain 0.275 mg 0%
Cholin 154.575 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.4 g 4%
Sugars 1.7 g 3%
Ballaststoffe  1.5 g 5%
Carbohydrate 11.4 g 0%
Netto-Kohlenhydrate 9.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.404 g 0%
Arginin 0.487 g 0%
Asparaginsäure 0.927 g 0%
Cystein 0.149 g 0%
Glutaminsäure 1.077 g 0%
Glycin 0.251 g 0%
Histidin 0.176 g 0%
Isoleucin 0.372 g 0%
Leucin 0.598 g 0%
Lysin 0.519 g 0%
Methionin 0.207 g 0%
Phenylalanin 0.387 g 0%
Prolin 0.291 g 0%
Serin 0.528 g 0%
Threonin 0.317 g 0%
Tryptophan 0.098 g 0%
Tyrosin 0.277 g 0%
Valin 0.486 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 39.75 mg 3%
Kupfer 0.1 mg 11%
Fluorid 0.83 mcg 0%
Eisen  1.33 mg 7%
Magnesium 20 mg 5%
Mangan 0.12 mg 5%
Phosphor 134.75 mg 11%
Kalium 318 mg 7%
Selen 15.68 mcg 29%
Natrium 75 mg 3%
Zink 0.84 mg 8%
andere
Nährstoff Menge  DV
Wasser 99.978 g 0%
Asche 1.173 g 0%