Your Recipe

Zone Frittata

Zutat  Menge  Kalorien 
Blaubeeren 148g 84kcal
Pfirsiche 465g 181kcal
Zwiebeln 160g 64kcal
Paprika, roh, gelb, süß 75g 20kcal
Schalotten, roh 37.5g 27kcal
Spinat, roh 90g 21kcal
Eiweiß roh 490g 255kcal
Tofu (fest) 226.8g 263kcal
Pilz weiss 210g 46kcal
Olivenöl 17.32g 153kcal
Basilikum frisch 6g 1kcal
Käse, Parmesankäse, gerieben 28.25g 119kcal
Sauce, Salsa, servierfertig 254g 74kcal
Käse, Ziege, weicher Typ 56.7g 150kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

1/4 cup Shallots
1 cup Chopped onions
4 tsps Dr. Sears' Zone Extra Virgin Olive Oil, divided, plus cooking spray
3 cups Sliced mushrooms
8 oz Tofu, firm
2 cups Egg Beaters-Whites
Salt and pepper - to taste
1/4 cup Fresh basil
2 oz Goat cheese
1/2 cup Sliced roasted red peppers
3 cups Fresh spinach
1/4 cup Grated Parmesan
1 cup Salsa
3 cups Peaches - sliced for dessert
1 cup Blueberries - for dessert with peaches

Instructions
Sauté shallots and onions in 1 tablespoon of olive oil.
Add mushrooms and cook until soft and most of the liquid has evaporated.
Puree tofu in blender or food processor.
Add egg whites, salt and pepper. Stir in 1 teaspoon olive oil and all the other ingredients (except peaches and blueberries).
Place in a 12″ quiche-type pan spread with olive oil cooking spray.
Bake at 350°F for 45 minutes or until set.
Serve with 1/4 cup salsa.
Have peaches and blueberries for dessert. Mash them up a little.

Nährwertangaben 
Portionsgröße  566 g | ml
Menge pro Portion  364
1525
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  4.5g 23%
Natrium 2497mg 109%
Gesamte Kohlenhydrate  34g 12%
Ballaststoffe  6.3g 22%
Zucker  21g
Protein  28g 56%
Vitamin D 0.2mcg 1%
Kalzium 856mg 66%
Eisen  3.4mg 19%
Kalium 1109mg 24%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 249.034 mcg 28%
Thiamin [B1] 0.263 mg 22%
Riboflavin [B2] 1.028 mg 79%
Niacin [B3] 4.513 mg 28%
Pantothensäure [B5] 1.726 mg 35%
Vitamin B6 0.492 mg 29%
Cobalamin [B12] 0.254 mcg 0%
Folat [B9] 105.462 mcg 0%
Vitamin C 47.986 mg 53%
Vitamin D 0.162 mcg 1%
Vitamin E 3.303 mg 22%
Vitamin K 132.953 mcg 111%
Betain 28.893 mg 0%
Cholin 40.124 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  34.3 g 12%
Sugars 21.2 g 42%
Ballaststoffe  6.3 g 22%
Carbohydrate 29.2 g 0%
Netto-Kohlenhydrate 13.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.34 g 0%
Arginin 1.452 g 0%
Asparaginsäure 3.001 g 0%
Cystein 0.417 g 0%
Glutaminsäure 3.902 g 0%
Glycin 0.893 g 0%
Histidin 0.63 g 0%
Isoleucin 1.289 g 0%
Leucin 2.072 g 0%
Lysin 1.602 g 0%
Methionin 0.673 g 0%
Phenylalanin 1.321 g 0%
Prolin 1.287 g 0%
Serin 1.523 g 0%
Threonin 1.014 g 0%
Tryptophan 0.3 g 0%
Tyrosin 0.95 g 0%
Valin 1.648 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 856.47 mg 66%
Kupfer 0.73 mg 81%
Fluorid 5.09 mcg 0%
Eisen  3.4 mg 19%
Magnesium 104.99 mg 25%
Mangan 1.31 mg 57%
Phosphor 268.59 mg 21%
Kalium 1109.11 mg 24%
Selen 43.35 mcg 79%
Natrium 2496.87 mg 109%
Zink 2.29 mg 21%
andere
Nährstoff Menge  DV
Wasser 479.786 g 0%
Asche 9.725 g 0%