Your Recipe

Zone Frittata

Ingrédient Quantité Calories
Myrtilles 148g 84kcal
Pêche 465g 181kcal
Oignons 160g 64kcal
Poivron rouge 75g 20kcal
Échalotes 37.5g 27kcal
Épinards 90g 21kcal
Blanc d'œuf cru 490g 255kcal
Tofu 226.8g 263kcal
Champignons blancs 210g 46kcal
Huile d'olive 17.32g 153kcal
Basilic frais 6g 1kcal
Fromage, parmesan, râpé 28.25g 119kcal
Sauce, salsa, prête à servir 254g 74kcal
Fromage, chèvre, type doux 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.

Valeurs nutritives
Taille des portions 566 g | ml
Quantité par portion 364
1525
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 4.5g 23%
Sodium 2497mg 109%
Total des glucides 34g 12%
Fibres alimentaires 6.3g 22%
Sucre 21g
Protéine 28g 56%
Vitamine D 0.2mcg 1%
Calcium 856mg 66%
Fer 3.4mg 19%
Potassium 1109mg 24%
* 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.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 249.034 mcg 28%
Thiamine [B1] 0.263 mg 22%
Riboflavine [B2] 1.028 mg 79%
Niacine [B3] 4.513 mg 28%
Acide pantothénique [B5] 1.726 mg 35%
Vitamine B6 0.492 mg 29%
Cobalamine [B12] 0.254 mcg 0%
Floate [B9] 105.462 mcg 0%
Vitamine C 47.986 mg 53%
Vitamine D 0.162 mcg 1%
Vitamine E 3.303 mg 22%
Vitamine K 132.953 mcg 111%
Bétaïne 28.893 mg 0%
Choline 40.124 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 34.3 g 12%
Sugars 21.2 g 42%
Fibres alimentaires 6.3 g 22%
Carbohydrate 29.2 g 0%
Glucides nets 13.1g
acides aminés
nutriment Quantité DV
Alanine 1.34 g 0%
Arginine 1.452 g 0%
Acide aspartique 3.001 g 0%
Cystéine 0.417 g 0%
Acide glutamique 3.902 g 0%
Glycine 0.893 g 0%
Histidine 0.63 g 0%
Isoleucine 1.289 g 0%
Leucine 2.072 g 0%
Lysine 1.602 g 0%
Méthionine 0.673 g 0%
Phénylalanine 1.321 g 0%
Proline 1.287 g 0%
Sérine 1.523 g 0%
Thréonine 1.014 g 0%
Tryptophane 0.3 g 0%
Tyrosine 0.95 g 0%
Valine 1.648 g 0%
Minéraux
nutriment Quantité DV
Calcium 856.47 mg 66%
Cuivre 0.73 mg 81%
Fluorure 5.09 mcg 0%
Fer 3.4 mg 19%
Magnésium 104.99 mg 25%
Manganèse 1.31 mg 57%
Phosphore 268.59 mg 21%
Potassium 1109.11 mg 24%
Sélénium 43.35 mcg 79%
Sodium 2496.87 mg 109%
Zinc 2.29 mg 21%
autres
nutriment Quantité DV
Eau 479.786 g 0%
Cendres 9.725 g 0%