Vegetable Frittata with Tomato Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 75.4 μg | (126 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 247 μg | (82 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 36 μg | (80 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,038 mg | (26 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 419 mg | |||
| Complete sugar | 13 g |
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
For the frittata: Trim off bottom third of asparagus. Cut into 2 cm (approximately 3/4 inch) segments. Blanch in boiling salted water for about 5 minutes.
Rinse and peel zucchini, cut in half lengthwise and thinly slice.
Cut ham into thin strips.
Heat 2 tablespoons oil in a pan and cook ham, zucchini and asparagus.
Whisk together eggs, milk and cheese. Season with salt, pepper and nutmeg. Pour over vegetables in the pan and bake until golden, about 15-20 minutes.
For the salad: Rinse and core tomatoes. Cut into wedges. Peel onion, cut in half and cut into narrow strips. Combine with tomatoes, parsley, basil, vinegar and 4 tablespoons olive oil. Season with salt, pepper and a pinch of sugar.
Remove frittata from oven, slice and serve with tomato salad.
