Your Recipe

Ham, mushroom & spinach frittata

Ingrédient Quantité Calories
Épinards 80g 18kcal
Cheddar 7.66g 31kcal
Œuf cru entier 200g 286kcal
Tranche de jambon avec os non chauffée 50g 87kcal
Champignons (bruns, italiens) 80g 18kcal
Huile végétale 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.

Valeurs nutritives
Taille des portions 216 g | ml
Quantité par portion 282
1178
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 26%
Gras saturés 5.6g 28%
Sodium 387mg 17%
Total des glucides 4.1g 1%
Fibres alimentaires 1.1g 4%
Sucre 1.3g
Protéine 21g 43%
Vitamine D 2.1mcg 10%
Calcium 133mg 10%
Fer 3.3mg 18%
Potassium 630mg 13%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 360.757 mcg 40%
Thiamine [B1] 0.226 mg 19%
Riboflavine [B2] 0.801 mg 62%
Niacine [B3] 3.399 mg 21%
Acide pantothénique [B5] 2.336 mg 47%
Vitamine B6 0.407 mg 24%
Cobalamine [B12] 1.115 mcg 0%
Floate [B9] 135.884 mcg 0%
Vitamine C 11.24 mg 12%
Vitamine D 2.063 mcg 10%
Vitamine E 2.797 mg 19%
Vitamine K 202.699 mcg 169%
Bétaïne 47.207 mg 0%
Choline 332.706 mg 60%
Carbohydrates
nutriment Quantité DV
Total des glucides 4.1 g 1%
Sugars 1.3 g 3%
Fibres alimentaires 1.1 g 4%
Carbohydrate 4.1 g 0%
Glucides nets 2.8g
acides aminés
nutriment Quantité DV
Alanine 1.227 g 0%
Arginine 1.313 g 0%
Acide aspartique 2.072 g 0%
Cystéine 0.356 g 0%
Acide glutamique 2.964 g 0%
Glycine 0.849 g 0%
Histidine 0.627 g 0%
Isoleucine 1.068 g 0%
Leucine 1.759 g 0%
Lysine 1.593 g 0%
Méthionine 0.575 g 0%
Phénylalanine 1.036 g 0%
Proline 0.965 g 0%
Sérine 1.307 g 0%
Thréonine 0.94 g 0%
Tryptophane 0.278 g 0%
Tyrosine 0.787 g 0%
Valine 1.305 g 0%
Minéraux
nutriment Quantité DV
Calcium 132.99 mg 10%
Cuivre 0.36 mg 40%
Fluorure 1.1 mcg 0%
Fer 3.3 mg 18%
Magnésium 53.73 mg 13%
Manganèse 0.45 mg 20%
Phosphore 345.53 mg 28%
Potassium 630.31 mg 13%
Sélénium 47.97 mcg 87%
Sodium 387.01 mg 17%
Zinc 2.65 mg 24%
autres
nutriment Quantité DV
Eau 167.322 g 0%
Cendres 2.957 g 0%