Recipes · Italian · Vegetarian Dishes
Frico (Crispy Cheese and Potato Cake)
One serving has 572 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (71%), phosphorus (61%), calcium (58%), zinc (49%), vitamin A (47%) and pyridoxine (42%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (270 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 120 g Potatoes, russet, raw
- 40 g Onions, raw
- 100 g Fontina cheese
- 10 g Butter, unsalted
- 0.3 g Black pepper
Method
- Peel and coarsely grate the potato.
- Soften the chopped onion in the butter in a nonstick pan over medium heat for about 5 minutes.
- Add the potato and cook, stirring occasionally, for 10 minutes until tender and starting to brown.
- Scatter the grated cheese evenly over the top and press down gently.
- Cook for 4-5 minutes until the bottom is deep golden and crisp, then carefully flip (a plate helps) and cook the other side for 3-4 minutes until crisp outside and molten inside.
- Season with the pepper and serve hot, cut into wedges.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 572 kcal | 27% |
| Carbohydrates | 27.2 g | |
| Water | 170 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 28.7 g | 60% |
| Tryptophan | 0.37 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.7 g | |
| Lysine | 2.4 g | |
| Methionine | 0.71 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.5 g | |
| Valine | 1.9 g | |
| Histidine | 0.97 g | |
| Fat | 39.4 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 24.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 138 mg | |
| Calcium | 579 mg | 58% |
| Copper | 0.17 mg | 19% |
| Iron | 1.4 mg | 8% |
| Magnesium | 46.3 mg | 15% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 426 mg | 61% |
| Potassium | 629 mg | 13% |
| Selenium | 15.3 µg | 28% |
| Sodium | 809 mg | |
| Zinc | 3.9 mg | 49% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 30.8 µg | 8% |
| Cobalamin (vitamin B12) | 1.7 µg | 71% |
| Choline | 34.9 mg | 8% |
| Vitamin A | 329 µg | 47% |
| Vitamin C | 9.8 mg | 13% |
| Vitamin D (D2 + D3) | 23 IU | 4% |
| Vitamin E | 0.53 mg | 4% |
| Vitamin K | 6.1 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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