Recipes · Croatian · Breakfast
Fritaja (Istrian Frittata)
One serving has 316 kcal and 20 g protein, and at least a fifth of a woman's daily need of choline (86%), selenium (74%), riboflavin (63%), phosphorus (50%), cobalamin (50%) and vitamin K (45%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (221 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, egg
Ingredients
- 120 g Eggs, whole, raw
- 80 g Asparagus, raw
- 10 g Olive oil
- 10 g Parmesan cheese
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Trim the asparagus and cut into short lengths.
- Warm the olive oil in a small pan and cook the asparagus for 4-5 minutes until just tender.
- Beat the eggs with the salt and pepper and pour them into the pan over the asparagus.
- Cook over low heat, drawing the egg from the edges to the center, for 4-5 minutes until mostly set.
- Scatter over the grated cheese and finish under a hot grill for 1-2 minutes until just set and golden in spots.
- Slide onto a plate and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 316 kcal | 15% |
| Carbohydrates | 4.4 g | |
| Water | 169 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 20.4 g | 43% |
| Tryptophan | 0.27 g | |
| Threonine | 0.87 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.58 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.84 g | |
| Valine | 1.4 g | |
| Histidine | 0.55 g | |
| Fat | 24 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 3.4 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 6.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 453 mg | |
| Calcium | 206 mg | 21% |
| Copper | 0.24 mg | 27% |
| Iron | 4 mg | 22% |
| Magnesium | 30.4 mg | 10% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 349 mg | 50% |
| Potassium | 339 mg | 7% |
| Selenium | 40.9 µg | 74% |
| Sodium | 445 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 0.9 mg | 6% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 98.7 µg | 25% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
| Choline | 367 mg | 86% |
| Vitamin A | 243 µg | 35% |
| Vitamin C | 4.5 mg | 6% |
| Vitamin D (D2 + D3) | 100 IU | 17% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 40.2 µg | 45% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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