Frittata

Gluten Free
Health score
32%
Frittata
45 min.
2
613kcal
44.94%sweetness
100%saltiness
32.23%sourness
26.32%bitterness
71.15%savoriness
82.45%fattiness
100%spiciness

Ingredients

  •  bell pepper diced whole (capsicum)
  •  bell pepper diced whole (capsicum)
  • 0.8 cup cheese shredded
  • inches chives sliced in ¼ lengths (for color and flavor on top)
  •  eggs 
  • 0.3 cup milk 
  • 1.5 cups mushrooms cleaned sliced to fill
  • 1.5 cups mushrooms cleaned sliced to fill
  • servings mustard greens (for color and flavor on top)
  • tablespoons olive oil 
  • 0.5 teaspoon pepper red (pepperoncin)
  • medium shallots sliced thin
  •  soya sauce 
  • small tomatoes diced deseeded (one large)
  • tablespoons water 
  • ounce frangelico sweet
  • ounce frangelico sweet

Equipment

  • frying pan
  • whisk
  • mixing bowl
  • hand mixer
  • aluminum foil
  • spatula

Directions

  1. In a large mixing bowl add six eggs, soy sauce and water and whisk vigorously to incorporate air. (Hint: a large bowl should result in a shallow mixture that more readily allows the air bubbles to develop. An electric hand mixer can reduce a labor.) Set aside
  2. In a ten inch non-stick pan add olive oil and heat over a medium flame.
  3. Add olive oil and sliced shallots, fry until just approaching transparency
  4. Add mushrooms, bell pepper, and red pepper flakes stirring frequently until all are tender and shallots show very slight caramelization
  5. Without removing the contents, deglaze pan with the saki, stirring and scraping the bottom vigorously for 1 minute.
  6. Add diced tomatoes and cook for one more minute
  7. Giving one last vigorous whisk, add egg mixture to the pan and reduce flame to low. Cover pan with a lid or aluminum foil with the reflective side facing inCheck pan contents frequently. Using a spatula to lift an edge of the frittata will allow you to check the bottom. Your looking for the top to approach firmness and the bottom to become golden brown. Timing is critical.With the top half inch of the frittata still slightly liquid, add shredded cheese, spreading evenly across the surface. Replace cover and cook until cheese melts, approximately 1 minute.Toss chives across the surface and lace with fresh ground black and red pepper to taste
  8. Replace cover and cook for one more minute or until firm on top.Turn off flame and allow to set for two - three minutes.The frittata can be loosened with a large plastic spatula and slid on to a serving plate or served directly from the frying pan using a plastic pie wedge spatula.
  9. Serve with a tossed salad and crusty bread.

Nutrition Facts

Calories613kcal
Protein22.32%
Fat61.42%
Carbs16.26%

Properties

Glycemic Index
176.5
Glycemic Load
5.87
Inflammation Score
-10
Nutrition Score
45.009565217391%

Flavonoids

Naringenin
0.62mg
Apigenin
0.01mg
Luteolin
0.75mg
Isorhamnetin
0.42mg
Kaempferol
0.87mg
Myricetin
0.12mg
Quercetin
1.07mg

Taste

Sweetness:
44.94%
Saltiness:
100%
Sourness:
32.23%
Bitterness:
26.32%
Savoriness:
71.15%
Fattiness:
82.45%
Spiciness:
100%

Nutrients percent of daily need

Calories:613.43kcal
30.67%
Fat:43.11g
66.32%
Saturated Fat:14.96g
93.49%
Carbohydrates:25.66g
8.55%
Net Carbohydrates:19.12g
6.95%
Sugar:15.43g
17.15%
Cholesterol:537.08mg
179.02%
Sodium:590.51mg
25.67%
Protein:35.25g
70.5%
Vitamin C:173.73mg
210.58%
Vitamin A:6016.57IU
120.33%
Selenium:67.21µg
96.02%
Vitamin B2:1.55mg
91.15%
Phosphorus:691.6mg
69.16%
Vitamin B5:5.06mg
50.6%
Vitamin B6:0.99mg
49.55%
Calcium:453.85mg
45.38%
Folate:181.09µg
45.27%
Vitamin E:6.35mg
42.37%
Potassium:1338.66mg
38.25%
Vitamin B3:7.28mg
36.41%
Copper:0.69mg
34.56%
Vitamin K:34.48µg
32.83%
Zinc:4.79mg
31.92%
Vitamin B12:1.85µg
30.77%
Fiber:6.54g
26.18%
Iron:4.58mg
25.46%
Manganese:0.49mg
24.34%
Vitamin D:3.52µg
23.45%
Vitamin B1:0.33mg
21.68%
Magnesium:79.48mg
19.87%