Your Recipe

Ham, mushroom & spinach frittata

Zutat  Menge  Kalorien 
Spinat, roh 80g 18kcal
Cheddarkäse 7.66g 31kcal
Ei roh ganz 200g 286kcal
Schinkenscheibe mit Knochen unerhitzt 50g 87kcal
Pilze (braun, italienisch) 80g 18kcal
Pflanzenöl 14g 124kcal

Recipe Instructions:

Ingredients
1 tsp oil
80g chestnut mushrooms, sliced
50g ham, diced
80g bag spinach
4 medium eggs, beaten
1 tbsp grated cheddar

Method
STEP 1
Heat the grill to its highest setting. Heat the oil in an ovenproof frying pan over a medium-high heat. Tip in the mushrooms and fry for 2 mins until mostly softened. Stir in the ham and spinach, and cook for 1 min more until the spinach has wilted. Season well with black pepper and a pinch of salt.

STEP 2
Reduce the heat and pour over the eggs. Cook undisturbed for 3 mins until the eggs are mostly set. Sprinkle over the cheese and put under the grill for 2 mins. Serve hot or cold.

Nährwertangaben 
Portionsgröße  216 g | ml
Menge pro Portion  282
1178
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  5.6g 28%
Natrium 387mg 17%
Gesamte Kohlenhydrate  4.1g 1%
Ballaststoffe  1.1g 4%
Zucker  1.3g
Protein  21g 43%
Vitamin D 2.1mcg 10%
Kalzium 133mg 10%
Eisen  3.3mg 18%
Kalium 630mg 13%
* 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 360.757 mcg 40%
Thiamin [B1] 0.226 mg 19%
Riboflavin [B2] 0.801 mg 62%
Niacin [B3] 3.399 mg 21%
Pantothensäure [B5] 2.336 mg 47%
Vitamin B6 0.407 mg 24%
Cobalamin [B12] 1.115 mcg 0%
Folat [B9] 135.884 mcg 0%
Vitamin C 11.24 mg 12%
Vitamin D 2.063 mcg 10%
Vitamin E 2.797 mg 19%
Vitamin K 202.699 mcg 169%
Betain 47.207 mg 0%
Cholin 332.706 mg 60%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  4.1 g 1%
Sugars 1.3 g 3%
Ballaststoffe  1.1 g 4%
Carbohydrate 4.1 g 0%
Netto-Kohlenhydrate 2.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.227 g 0%
Arginin 1.313 g 0%
Asparaginsäure 2.072 g 0%
Cystein 0.356 g 0%
Glutaminsäure 2.964 g 0%
Glycin 0.849 g 0%
Histidin 0.627 g 0%
Isoleucin 1.068 g 0%
Leucin 1.759 g 0%
Lysin 1.593 g 0%
Methionin 0.575 g 0%
Phenylalanin 1.036 g 0%
Prolin 0.965 g 0%
Serin 1.307 g 0%
Threonin 0.94 g 0%
Tryptophan 0.278 g 0%
Tyrosin 0.787 g 0%
Valin 1.305 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 132.99 mg 10%
Kupfer 0.36 mg 40%
Fluorid 1.1 mcg 0%
Eisen  3.3 mg 18%
Magnesium 53.73 mg 13%
Mangan 0.45 mg 20%
Phosphor 345.53 mg 28%
Kalium 630.31 mg 13%
Selen 47.97 mcg 87%
Natrium 387.01 mg 17%
Zink 2.65 mg 24%
andere
Nährstoff Menge  DV
Wasser 167.322 g 0%
Asche 2.957 g 0%