Your Recipe

Sweetcorn and courgette frittata sandwiches

Ingrédient Quantité Calories
Tomates 123g 22kcal
Courgettes 118g 25kcal
Œuf cru entier 100g 143kcal
Ail 3g 4kcal
Pain, français ou viennois, blé entier 172g 411kcal
Pesto au basilic 5.17g 19kcal
Maïs doux, blanc, en conserve, grains entiers, solides égouttés 200g 134kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 eggs, beaten
1 small courgette, grated
200g tin sweetcorn, drained
1 small garlic clove, finely chopped
4 slices wholemeal bread
2 tsp green pesto
1 medium salad tomato, sliced
Method
Preheat the oven to gas 6, 200°C, fan 180°C. Beat the eggs in a bowl, then add the courgette, sweetcorn and garlic. Season with pepper and whisk together.
Grease and line a small baking tray or loaf tin with nonstick baking paper. Pour in the egg mixture and bake for 20 mins until golden on top. Flip the frittata out onto a cooling rack, leave to cool for 10 mins, then halve.
Spread 1 tsp pesto each over 2 slices of bread and set aside. Add a slice of frittata and a few slices of tomato to the plain slices of bread, then top each one with the pesto-covered slice and cut in half.

Valeurs nutritives
Taille des portions 180 g | ml
Quantité par portion 190
794
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 4.1g 5%
Gras saturés 1g 5%
Sodium 315mg 14%
Total des glucides 31g 11%
Fibres alimentaires 3.5g 13%
Sucre 3.2g
Protéine 9.1g 18%
Vitamine D 0.5mcg 3%
Calcium 46mg 4%
Fer 1.2mg 7%
Potassium 384mg 8%
* 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 61.531 mcg 7%
Thiamine [B1] 0.28 mg 23%
Riboflavine [B2] 0.288 mg 22%
Niacine [B3] 2.606 mg 16%
Acide pantothénique [B5] 0.632 mg 13%
Vitamine B6 0.209 mg 12%
Cobalamine [B12] 0.223 mcg 0%
Floate [B9] 98.49 mcg 0%
Vitamine C 15.406 mg 17%
Vitamine D 0.5 mcg 3%
Vitamine E 0.663 mg 4%
Vitamine K 5.348 mcg 4%
Bétaïne 0.083 mg 0%
Choline 89.283 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 30.9 g 11%
Sugars 3.2 g 6%
Fibres alimentaires 3.5 g 13%
Carbohydrate 2.5 g 0%
Glucides nets 27.7g
acides aminés
nutriment Quantité DV
Alanine 0.327 g 0%
Arginine 0.298 g 0%
Acide aspartique 0.556 g 0%
Cystéine 0.097 g 0%
Acide glutamique 0.869 g 0%
Glycine 0.187 g 0%
Histidine 0.131 g 0%
Isoleucine 0.24 g 0%
Leucine 0.471 g 0%
Lysine 0.39 g 0%
Méthionine 0.135 g 0%
Phénylalanine 0.261 g 0%
Proline 0.302 g 0%
Sérine 0.348 g 0%
Thréonine 0.202 g 0%
Tryptophane 0.062 g 0%
Tyrosine 0.195 g 0%
Valine 0.313 g 0%
Minéraux
nutriment Quantité DV
Calcium 46.33 mg 4%
Cuivre 0.17 mg 18%
Fluorure 0.98 mcg 0%
Fer 1.23 mg 7%
Magnésium 45.68 mg 11%
Manganèse 0.15 mg 7%
Phosphore 178.09 mg 14%
Potassium 384.4 mg 8%
Sélénium 21.79 mcg 40%
Sodium 315.09 mg 14%
Zinc 1.3 mg 12%
autres
nutriment Quantité DV
Eau 134.341 g 0%
Cendres 2.052 g 0%