Your Recipe

Tomato Feta Spinach Frittata

Zutat  Menge  Kalorien 
Käsefeta 75g 199kcal
Ei roh ganz 400g 572kcal
Schwarzer Pfeffer 0.575g 1kcal
Salz, koscher 5g 0kcal
Spinat, Babyspinat 170.1g 36kcal
Tomaten, Trauben, roh 149g 40kcal

Recipe Instructions:

Ingredients
8 large eggs
1 tsp kosher salt, divided
1/4 tsp black pepper, or to taste
6 oz. baby spinach, roughly chopped
1 cup grape tomatoes, quartered
1/2 cup crumbled feta cheese
Instructions
Preheat your broiler.
Whisk the eggs, 1/2 tsp salt, and pepper in a bowl.
Preheat a 9-10 inch nonstick skillet over medium heat and spray with olive oil or cooking spray.
Add the spinach and the remaining 1/2 tsp salt, and cook 3-4 minutes, or until the spinach wilts.
Add the tomatoes and eggs, and stir gently with a rubber spatula.
Continue to cook over medium heat until set slightly, 5-6 minutes, stirring and scraping the bottom of the pan with the spatula every minute or two.
Scatter the cheese over the top, cover, and cook for 6-7 minutes.
Once the eggs are nearly cooked through, place under the broiler for 3-4 minutes, or until the eggs are fully set and the top has browned.
Use a spatula to loosen the frittata from the pan, and slide out onto a cutting board or plate in order to slice and serve.

Nährwertangaben 
Portionsgröße  200 g | ml
Menge pro Portion  212
887
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 18%
Gesättigte Fettsäuren  5.6g 28%
Natrium 897mg 39%
Gesamte Kohlenhydrate  4.3g 2%
Ballaststoffe  1.5g 5%
Zucker  0.4g
Protein  17g 34%
Vitamin D 2.1mcg 10%
Kalzium 182mg 14%
Eisen  2.5mg 14%
Kalium 496mg 11%
* 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 303.822 mcg 34%
Thiamin [B1] 0.13 mg 11%
Riboflavin [B2] 0.722 mg 56%
Niacin [B3] 0.797 mg 5%
Pantothensäure [B5] 1.716 mg 34%
Vitamin B6 0.355 mg 21%
Cobalamin [B12] 1.207 mcg 0%
Folat [B9] 102.353 mcg 0%
Vitamin C 21.401 mg 24%
Vitamin D 2.075 mcg 10%
Vitamin E 1.45 mg 10%
Vitamin K 2.537 mcg 2%
Betain 0.313 mg 0%
Cholin 300.554 mg 55%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.3 g 2%
Sugars 0.4 g 1%
Ballaststoffe  1.5 g 5%
Carbohydrate 1.5 g 0%
Netto-Kohlenhydrate 3.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.856 g 0%
Arginin 0.909 g 0%
Asparaginsäure 1.477 g 0%
Cystein 0.288 g 0%
Glutaminsäure 2.129 g 0%
Glycin 0.451 g 0%
Histidin 0.384 g 0%
Isoleucin 0.822 g 0%
Leucin 1.349 g 0%
Lysin 1.141 g 0%
Methionin 0.449 g 0%
Phenylalanin 0.807 g 0%
Prolin 0.772 g 0%
Serin 1.191 g 0%
Threonin 0.676 g 0%
Tryptophan 0.205 g 0%
Tyrosin 0.625 g 0%
Valin 1.058 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 182.09 mg 14%
Kupfer 0.13 mg 15%
Fluorid 1.15 mcg 0%
Eisen  2.54 mg 14%
Magnesium 59.83 mg 14%
Mangan 0.3 mg 13%
Phosphor 288.43 mg 23%
Kalium 495.88 mg 11%
Selen 34.58 mcg 63%
Natrium 896.69 mg 39%
Zink 2.1 mg 19%
andere
Nährstoff Menge  DV
Wasser 160.31 g 0%
Asche 2.93 g 0%