Your Recipe

Spinach, pesto and goat\'s cheese frittata

Ingrédient Quantité Calories
Oignons 110g 44kcal
Épinards 100g 23kcal
Œuf cru entier 300g 429kcal
Huile d'olive 9g 80kcal
Pesto au basilic 30g 112kcal
Fromage, chèvre, type doux 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.

Valeurs nutritives
Taille des portions 156 g | ml
Quantité par portion 221
926
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 5.9g 30%
Sodium 291mg 13%
Total des glucides 4.5g 2%
Fibres alimentaires 1.2g 4%
Sucre 1.7g
Protéine 14g 29%
Vitamine D 1.6mcg 8%
Calcium 112mg 9%
Fer 2.5mg 14%
Potassium 303mg 6%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 298.45 mcg 33%
Thiamine [B1] 0.083 mg 7%
Riboflavine [B2] 0.489 mg 38%
Niacine [B3] 0.416 mg 3%
Acide pantothénique [B5] 1.349 mg 27%
Vitamine B6 0.276 mg 16%
Cobalamine [B12] 0.703 mcg 0%
Floate [B9] 93.4 mcg 0%
Vitamine C 9.06 mg 10%
Vitamine D 1.575 mcg 8%
Vitamine E 2.004 mg 13%
Vitamine K 137.387 mcg 114%
Bétaïne 25.95 mg 0%
Choline 230.924 mg 42%
Carbohydrates
nutriment Quantité DV
Total des glucides 4.5 g 2%
Sugars 1.7 g 3%
Fibres alimentaires 1.2 g 4%
Carbohydrate 4 g 0%
Glucides nets 2.8g
acides aminés
nutriment Quantité DV
Alanine 0.652 g 0%
Arginine 0.787 g 0%
Acide aspartique 1.254 g 0%
Cystéine 0.23 g 0%
Acide glutamique 2.059 g 0%
Glycine 0.404 g 0%
Histidine 0.346 g 0%
Isoleucine 0.687 g 0%
Leucine 1.177 g 0%
Lysine 0.988 g 0%
Méthionine 0.391 g 0%
Phénylalanine 0.687 g 0%
Proline 0.835 g 0%
Sérine 0.893 g 0%
Thréonine 0.583 g 0%
Tryptophane 0.175 g 0%
Tyrosine 0.541 g 0%
Valine 0.928 g 0%
Minéraux
nutriment Quantité DV
Calcium 111.8 mg 9%
Cuivre 0.24 mg 27%
Fluorure 1.13 mcg 0%
Fer 2.47 mg 14%
Magnésium 37.5 mg 9%
Manganèse 0.33 mg 14%
Phosphore 224 mg 18%
Potassium 302.67 mg 6%
Sélénium 24.35 mcg 44%
Sodium 290.56 mg 13%
Zinc 1.37 mg 12%
autres
nutriment Quantité DV
Eau 119.439 g 0%
Cendres 1.87 g 0%