Your Recipe

Sweetcorn and courgette frittata sandwiches

Ingredient Amount Calories
Tomatoes 123g 22kcal
Zucchini 118g 25kcal
Egg raw whole 100g 143kcal
Garlic 3g 4kcal
Bread, french or vienna, whole wheat 172g 411kcal
Basil pesto 5.17g 19kcal
Corn, sweet, white, canned, whole kernel, drained solids 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.

Nutrition Facts
Portion Size 180 g | ml
Amount Per Portion 190
794
kcal
kilojoules
% Daily Value *
Total Fat 4.1g 5%
Saturated Fat 1g 5%
Sodium 315mg 14%
Total Carbohydrate 31g 11%
Dietary Fiber 3.5g 13%
Sugar 3.2g
Protein 9.1g 18%
Vitamin D 0.5mcg 3%
Calcium 46mg 4%
Iron 1.2mg 7%
Potassium 384mg 8%
* 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 61.531 mcg 7%
Thiamin [B1] 0.28 mg 23%
Riboflavin [B2] 0.288 mg 22%
Niacin [B3] 2.606 mg 16%
Pantothenic acid [B5] 0.632 mg 13%
Vitamin B6 0.209 mg 12%
Cobalamin [B12] 0.223 mcg 0%
Floate [B9] 98.49 mcg 0%
Vitamin C 15.406 mg 17%
Vitamin D 0.5 mcg 3%
Vitamin E 0.663 mg 4%
Vitamin K 5.348 mcg 4%
Betaine 0.083 mg 0%
Choline 89.283 mg 16%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 30.9 g 11%
Sugars 3.2 g 6%
Dietary fiber 3.5 g 13%
Carbohydrate 2.5 g 0%
Net carbs 27.7g
Aminoacids
Nutrient Amount DV
Alanine 0.327 g 0%
Arginine 0.298 g 0%
Aspartic acid 0.556 g 0%
Cysteine 0.097 g 0%
Glutamic acid 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%
Methionine 0.135 g 0%
Phenylalanine 0.261 g 0%
Proline 0.302 g 0%
Serine 0.348 g 0%
Threonine 0.202 g 0%
Tryptophan 0.062 g 0%
Tyrosine 0.195 g 0%
Valine 0.313 g 0%
Minerals
Nutrient Amount DV
Calcium 46.33 mg 4%
Copper 0.17 mg 18%
Fluoride 0.98 mcg 0%
Iron 1.23 mg 7%
Magnesium 45.68 mg 11%
Manganese 0.15 mg 7%
Phosphorus 178.09 mg 14%
Potassium 384.4 mg 8%
Selenium 21.79 mcg 40%
Sodium 315.09 mg 14%
Zinc 1.3 mg 12%
Other
Nutrient Amount DV
Water 134.341 g 0%
Ash 2.052 g 0%