Parsley, Leek, and Green Onion Frittata

Gluten Free
Health score
8%
Parsley, Leek, and Green Onion Frittata
45 min.
6
132kcal

Suggestions


Start your day on a delicious note with this vibrant Parsley, Leek, and Green Onion Frittata! Perfect for breakfast, brunch, or even as a delightful antipasti, this gluten-free dish is not only easy to prepare but also packed with flavor and nutrition. With a delightful combination of fresh herbs and vegetables, this frittata is a feast for the senses.

Imagine the aroma of sautéed leeks and green onions wafting through your kitchen, mingling with the earthy notes of parsley and the subtle sweetness of carrots. This dish is a celebration of fresh ingredients, making it a fantastic way to incorporate more vegetables into your morning routine. The creamy ricotta and a hint of Parmesan add a rich, savory depth that elevates the frittata to a whole new level.

Whether you're hosting a brunch gathering or simply treating yourself to a wholesome breakfast, this frittata is sure to impress. With only 132 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on taste. Plus, it’s quick to whip up, taking just 45 minutes from start to finish. So grab your frying pan and whisk, and let’s create a dish that’s as nourishing as it is delicious!

Ingredients

  • 0.5 cup julienne-cut carrot (1-inch)
  • large egg whites 
  • large eggs 
  • tablespoons milk fat-free
  • 0.5 cup flat-leaf parsley fresh chopped
  • 0.5 cup green onions chopped
  • 0.3 teaspoon ground pepper red
  • cup leek chopped
  • tablespoon olive oil 
  • 0.5 ounce parmesan cheese fresh grated
  • 0.5 cup part-skim ricotta cheese 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine the first 8 ingredients in a bowl, and stir with a whisk until blended.
  2. Heat the olive oil in a large nonstick skillet over medium heat.
  3. Add chopped leek, carrot, and chopped green onions, and saut for 5 minutes or until tender.
  4. Add the egg mixture; cover and cook over low heat for 8 minutes or until the frittata is almost set.

Nutrition Facts

Calories132kcal
Protein28.48%
Fat53.92%
Carbs17.6%

Properties

Glycemic Index
39.18
Glycemic Load
1.21
Inflammation Score
-9
Nutrition Score
14.134782552719%

Flavonoids

Apigenin
10.78mg
Luteolin
0.07mg
Kaempferol
0.61mg
Myricetin
0.78mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:131.65kcal
6.58%
Fat:7.91g
12.17%
Saturated Fat:2.8g
17.47%
Carbohydrates:5.81g
1.94%
Net Carbohydrates:4.84g
1.76%
Sugar:1.87g
2.07%
Cholesterol:132.16mg
44.05%
Sodium:242.75mg
10.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.8%
Vitamin K:109.39µg
104.18%
Vitamin A:2856.21IU
57.12%
Selenium:16.74µg
23.91%
Vitamin B2:0.28mg
16.25%
Phosphorus:142.37mg
14.24%
Calcium:135.6mg
13.56%
Vitamin C:10.69mg
12.96%
Folate:43.6µg
10.9%
Iron:1.5mg
8.33%
Vitamin B12:0.42µg
7.06%
Vitamin B5:0.69mg
6.87%
Vitamin E:1.02mg
6.8%
Vitamin B6:0.13mg
6.37%
Zinc:0.93mg
6.2%
Manganese:0.12mg
6.15%
Potassium:213.54mg
6.1%
Vitamin D:0.75µg
5.03%
Magnesium:19.68mg
4.92%
Fiber:0.97g
3.88%
Copper:0.07mg
3.59%
Vitamin B1:0.05mg
3.13%
Vitamin B3:0.35mg
1.73%
Source:My Recipes