Provencale frittata
Preparation time:
Recipe highlights Serves: 4
- Low salt
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Ingredients
- 1 garlic clove, minced
1 small Spanish onion, diced
1 tablespoon canola oil
1 red capsicum, cut into 1cm dice
1 eggplant, cut into 1cm dice
2 zucchinis, cut into 1cm dice
1 teaspoon chopped basil
8 eggs, lightly beaten
1/2 cup parmesan cheese, grated
Cooking method
-
1. Sweat the garlic and spanish onion in canola oil in a small non-stick frypan or 1 minute without colouring. Turn the heat up and add the red capsicum. Saute for a further 1 minute, continually tossing. Add the eggplant and zucchini and cook for a further 2 minutes over high heat, continually tossing. Add chopped basil and then lower the heat.
2. Mix the eggs and grated parmesan and pour over the vegetables. Cook over a low heat until set. If the frypan handle is metal rather than plastic or Bakelite, the frittata can be finished off in a moderate oven.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 254.60g | 100.00g |
| Energy (kJ) | 1082.19kJ | 425.05kJ |
| Protein (g) | 18.42g | 7.23g |
| Total fat (g) | 18.35g | 7.21g |
| - Saturated fat (g) | 5.50g | 2.16g |
| - Polyunsaturated fat (g) | 2.36g | 0.93g |
| - Monounsaturated fat (g) | 8.03g | 3.16g |
| Cholesterol (mg) | 384.50mg | 151.02mg |
| Carbohydrate-available (g) | 4.07g | 1.60g |
| CarbohydrateSE (g) | 4.07g | 1.60g |
| - Sugars (g) | 3.85g | 1.51g |
| Water (g) | 207.12g | 81.35g |
| Dietary fibre (g) | 2.70g | 1.06g |
| Thiamin (mg) | 0.13mg | 0.05mg |
| Riboflavin (mg) | 0.53mg | 0.21mg |
| Niacin (mg) | 1.00mg | 0.39mg |
| Niacin equivalents (mg) | 5.71mg | 2.24mg |
| Vitamin C (mg) | 54.13mg | 21.26mg |
| Total folate (ug) | 91.14ug | 35.80ug |
| Total vitamin A equivalents (ug) | 290.97ug | 114.28ug |
| Retinol (ug) | 191.00ug | 75.02ug |
| Beta carotene equivalents (ug) | 590.58ug | 231.96ug |
| Sodium (mg) | 281.66mg | 110.63mg |
| Potassium (mg) | 364.27mg | 143.07mg |
| Magnesium (mg) | 27.79mg | 10.91mg |
| Calcium (mg) | 181.20mg | 71.17mg |
| Phosphorus (mg) | 273.97mg | 107.61mg |
| Iron (mg) | 2.19mg | 0.86mg |
| Zinc (mg) | 1.87mg | 0.73mg |
Contributed by:
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Source: Andrew Blake
Recipe publication date on: 12/13/2007
Last reviewed on: 18/06/2012
