Spinach, Ricotta And Vegetable Frittata

1. Preheat oven to 180 degrees Celsius.

2. Fry the onion in the olive oil until golden and slightly crispy - about 10 minutes.

3. Blanch the sliverbeet in boiling water for 2 minutes and set aside.

4. In a bowl, combine the sliverbeet, ricotta and cornichons. Season to taste with salt and pepper.

5. Seperate the eggs and beat the whites until they form stiff peaks.

6. In a seperate bowl, whisk the egg yolks together then fold them into the beaten eggwhites.

7. Lightly grease a 2-Litre oven-proof casserols dish. Pour in half the egg mixture, then the onions, capsicums and ricotta mixture.

8. Top with remaining egg.

9. Cook in the centre of the oven for 20-25 minutes.

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Nutrient	Quantity
Total fats	65.6675 g
Protein	67.7069 g
Carbohydrates	25.2546 g
Energy	970.28 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4653 g
Water	555.7772 g
Aspartic acid	6.638 g
Calcium, Ca	723.22 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.054 g
Lutein + zeaxanthin	1559.7125 g
Fiber, total dietary	2.8138 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.066 g
Fatty acids, total saturated 22:0	0.0178 g
Carotene, beta	117.475 g
Niacin	0.7484 mg
Vitamin A, RAE	783 g
Fatty acids, total trans-polyenoic	0.036 g
Arginine	4.2124 g
Riboflavin	1.9071 mg
Fatty acids, total trans-polyenoic 22:4	0.039 g
Tocopherol, beta	0.0349 mg
Fatty acids, total polyunsaturated 15:0	0.024 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.108 g
Fatty acids, total saturated 20:1	0.095 g
Glutamic acid	11.5633 g
Sodium, Na	643.0525 mg
Fatty acids, total saturated 16:1 undifferentiated	1.9895 g
Total lipid (fat)	65.6675 g
Manganese, Mn	0.3171 mg
Fructose	2.064 g
Proline	4.2256 g
Fatty acids, total saturated 16:0	17.4 g
Fatty acids, total polyunsaturated 16:1 t	0.009 g
Fatty acids, total saturated 8:0	0.3095 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	4.593 g
Sucrose	1.584 g
Choline, total	935.6047 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.036 g
Fatty acids, total polyunsaturated 18:1 t	0.069 g
Sugars, total	8.9002 g
Serine	4.3891 g
Fatty acids, total saturated 10:0	0.5905 g
Fatty acids, total saturated 18:0	5.7302 g
Fatty acids, total saturated 20:4 undifferentiated	0.564 g
Vitamin B-6	0.8411 mg
Selenium, Se	129.1812 g
Ash	6.3444 g
Vitamin D	271 IU
Fatty acids, total saturated 18:1 undifferentiated	20.6424 g
Pantothenic acid	5.3409 mg
Phenylalanine	3.4739 g
Copper, Cu	0.339 mg
Betaine	1.0645 mg
Thiamin	0.2306 mg
Retinol	772.5 g
Methionine	1.8472 g
Iron, Fe	6.6256 mg
Carbohydrate, by difference	25.2546 g
Phosphorus, P	1038.0875 mg
Folate, total	202.8375 g
Dihydrophylloquinone	0.3 g
Tocopherol, gamma	1.5374 mg
Fatty acids, total saturated 4:0	1.447 g
Alanine	3.4912 g
Cholesterol	1243.5 mg
Valine	4.3428 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.069 g
Fatty acids, total saturated 18:2 undifferentiated	5.8218 g
Glycine	2.0781 g
Carotene, alpha	2.25 g
Glucose (dextrose)	4.262 g
Fatty acids, total saturated 14:0	3.5155 g
Zinc, Zn	7.0582 mg
Isoleucine	3.512 g
Tocopherol, delta	0.18 mg
Fatty acids, total saturated 12:0	0.395 g
Fatty acids, total polyunsaturated	7.2111 g
Fatty acids, total saturated 14:1	0.021 g
Tocotrienol, gamma	0.03 mg
Fatty acids, total polyunsaturated 17:1	0.0416 g
Leucine	6.3571 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.036 g
Tocotrienol, alpha	0.244 mg
Vitamin A, IU	2795.2 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.021 g
Folate, DFE	202.8375 g
Tryptophan	0.8375 g
Vitamin C, total ascorbic acid	20.8212 mg
Phytosterols	33.945 mg
Fatty acids, total polyunsaturated 16:1 c	0.594 g
Fatty acids, total polyunsaturated 18:1 c	10.164 g
Fatty acids, total saturated 20:0	0.0276 g
Fatty acids, total saturated 6:0	0.2325 g
Tyrosine	2.9945 g
Vitamin B-12	3.52 g
Vitamin K (phylloquinone)	7.874 g
Fatty acids, total saturated	30.8067 g
Histidine	2.0995 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.036 g
Fatty acids, total monounsaturated	23.347 g
Threonine	2.9987 g
Folate, food	202.8375 g
Fatty acids, total polyunsaturated 17:0	0.067 g
Vitamin D (D2 + D3)	6.5 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.003 g
Cryptoxanthin, beta	29.5 g
Vitamin D3 (cholecalciferol)	6.5 g
Vitamin E (alpha-tocopherol)	4.1459 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.174 g
Fatty acids, total trans	0.114 g
Fatty acids, total trans-monoenoic	0.078 g
Magnesium, Mg	80.9375 mg
Lysine	6.149 g
Potassium, K	930.27 mg
Cystine	1.0723 g
Fluoride, F	5.06 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 teaspoon	39.78	0	4.5
Onion	1	64	14.944	0.16
Egg	6	429	2.16	28.53
red pepper	2	2.5	0.5506	0.0275
silver beet	1 bunch	0	0	0
ricotta	250	435	7.6	32.45
cornichon	0.25 cup	0	0	0