Your Recipe

Zone Frittata

Ingredient Amount Calories
Blueberries 148g 84kcal
Peaches 465g 181kcal
Onions 160g 64kcal
Peppers, raw, red, sweet 75g 20kcal
Shallots, raw 37.5g 27kcal
Spinach, raw 90g 21kcal
Egg white raw 490g 255kcal
Tofu (Firm) 226.8g 263kcal
Mushrooms white 210g 46kcal
Olive oil 17.32g 153kcal
Basil fresh 6g 1kcal
Cheese, parmesan, grated 28.25g 119kcal
Sauce, salsa, ready-to-serve 254g 74kcal
Cheese, goat, soft type 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.

Nutrition Facts
Portion Size 566 g | ml
Amount Per Portion 364
1525
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 4.5g 23%
Sodium 2497mg 109%
Total Carbohydrate 34g 12%
Dietary Fiber 6.3g 22%
Sugar 21g
Protein 28g 56%
Vitamin D 0.2mcg 1%
Calcium 856mg 66%
Iron 3.4mg 19%
Potassium 1109mg 24%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 249.034 mcg 28%
Thiamin [B1] 0.263 mg 22%
Riboflavin [B2] 1.028 mg 79%
Niacin [B3] 4.513 mg 28%
Pantothenic acid [B5] 1.726 mg 35%
Vitamin B6 0.492 mg 29%
Cobalamin [B12] 0.254 mcg 0%
Floate [B9] 105.462 mcg 0%
Vitamin C 47.986 mg 53%
Vitamin D 0.162 mcg 1%
Vitamin E 3.303 mg 22%
Vitamin K 132.953 mcg 111%
Betaine 28.893 mg 0%
Choline 40.124 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 34.3 g 12%
Sugars 21.2 g 42%
Dietary fiber 6.3 g 22%
Carbohydrate 29.2 g 0%
Net carbs 13.1g
Aminoacids
Nutrient Amount DV
Alanine 1.34 g 0%
Arginine 1.452 g 0%
Aspartic acid 3.001 g 0%
Cysteine 0.417 g 0%
Glutamic acid 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%
Methionine 0.673 g 0%
Phenylalanine 1.321 g 0%
Proline 1.287 g 0%
Serine 1.523 g 0%
Threonine 1.014 g 0%
Tryptophan 0.3 g 0%
Tyrosine 0.95 g 0%
Valine 1.648 g 0%
Minerals
Nutrient Amount DV
Calcium 856.47 mg 66%
Copper 0.73 mg 81%
Fluoride 5.09 mcg 0%
Iron 3.4 mg 19%
Magnesium 104.99 mg 25%
Manganese 1.31 mg 57%
Phosphorus 268.59 mg 21%
Potassium 1109.11 mg 24%
Selenium 43.35 mcg 79%
Sodium 2496.87 mg 109%
Zinc 2.29 mg 21%
Other
Nutrient Amount DV
Water 479.786 g 0%
Ash 9.725 g 0%