BOULDER FRITTATA

[Johnka]

BOULDER FRITTATA

Recipe Servings: 3
Calories/Serving: 336
PCF Ratio: 46-11-43

Recipe Ingredient Listing:

Recipe Name: Pink Salmon, 6 oz can
Recipe Comment: Chicken of the Sea, skinless & boneless, drained
Serving Size: 1 serving

Favorites Name: EGG, CHICKEN, RAW
Favorites Comment: whole, fresh
Serving Size: 2 large

Favorites Name: EGG ALTERNATIVE, EGG WHITES
Serving Size: 1 cup

Favorites Name: COTTAGE CHEESE, 4% MF
Favorites Comment: large curd
Serving Size: 1/2 cup

Favorites Name: SPINACH, BABY
Favorites Comment: Organic
Serving Size: 3 1/2 cups

Favorites Name: MUSHROOM, RAW
Serving Size: 4 medium

Food Name: PROSCIUTTO
Brand: Boar's Head
Description: Riserva Stradolce
Serving Size: 4 oz

Food Name: BASIL, FRESH
Serving Size: 2 tbsp

Food Name: PARMESAN CHEESE, GRATED
Serving Size: .25 cup

Food Name: GARLIC, RAW
Serving Size: 2 cloves

Food Name: LEEK, RAW
Description: bulb & lower leaf-portion
Serving Size: .5 cup

Favorites Name: OLIVE OIL, EXTRA VIRGIN
Serving Size: 1 tsp

Preparation Instructions:
Combine the eggs, egg whites, cottage cheese, olive oil, and chopped basil in a blender, and blend on medium until thoroughly mixed. Drain salmon, slice the mushrooms, chop the leek (bulb portion) and chop the prosciutto. Combine all ingredients, and then pour into a baking dish (8 x 8 in) coated with nonstick cooking spray.Bake at 375-degrees F for 30 minutes, or until frittata is set.

Recipe Nutrient Analysis:

Nutrient Single Serving Total Recipe
Calories 335.55 1006.64
Food Energy (kj) 1403.93 4211.79
Protein (g) 37.54 112.63
Carbohydrates (g) 9.15 27.45
Sugars (g)* 2.98 8.95
Glucose (g)* 0.44 1.31
Fructose (g)* 0.09 0.27
Galactose (g)* 0.05 0.14
Sucrose (g)* 0.05 0.14
Lactose (g)* 0.05 0.14
Maltose (g)* 0.05 0.14
Dietary Fiber (g) 1.95 5.85
Est. Net Carbs (g) 7.20 21.60
Fat (g) 15.62 46.86
Saturated Fat (g) 5.37 16.12
Monounsaturated Fat (g)* 4.12 12.35
Polyunsaturated Fat (g)* 1.84 5.51
Omega-3 (g)* 0.61 1.84
Omega-6 (g)* 1.02 3.07
Cholesterol (mg) 190.67 572.01
Ash (g)* 1.52 4.56
Water (g)* 79.84 239.53
Vit-A (mcg_RAE)* 75.33 225.98
Retinol (mcg)* 57.82 173.45
Carotene, beta (mcg)* 209.24 627.73
Cryptoxanthin, beta (mcg)* 3.81 11.44
Lutein+zeaxanthin (mcg)* 492.50 1477.51
Vit-A IU 1611.21 4833.62
Vit-B1 Thiamine (mg)* 0.14 0.42
Vit-B2 Riboflavin (mg)* 0.33 0.99
Vit-B3 Niacin (mg)* 2.96 8.89
Vit-B5 Pantothenic Acid (mg)* 1.26 3.78
Vit-B6 Pyridoxine (mg)* 0.30 0.89
Total Folate (mcg)* 39.21 117.62
Folate, Food (mcg)* 39.21 117.62
Folate, DFE (mcg_DFE)* 39.21 117.62
Vit-B12 Cyanocobalami (mcg)* 1.28 3.83
Vit-C (mg) 5.33 16.00
Vit-D (IU)* 29.91 89.72
Tocopherol, Alpha (mg)* 0.48 1.44
Tocopherol, Beta (mg)* 0.01 0.03
Tocopherol, Gamma (mg)* 0.17 0.51
Tocopherol, Delta (mg)* 0.01 0.03
Vit-E (IU)* 0.26 0.77
Vit-K (mcg)* 14.55 43.66
Calcium (mg) 227.76 683.29
Magnesium (mg)* 22.14 66.43
Phosphorus (mg)* 204.26 612.77
Potassium (mg)* 266.50 799.49
Sodium (mg) 1523.16 4569.47
Copper (mg)* 0.17 0.50
Iron (mg) 2.17 6.52
Manganese (mg)* 0.16 0.49
Selenium (mcg)* 24.58 73.75
Zinc (mg)* 0.92 2.75

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

[Johnka]

This turned out great - eating it right now. This one's definitely going in the next book.

[Lost Dog]

Glad to hear there is a next book.