Tomato Feta Frittata

1. Preheat oven to 400F.

2. Heat greased oven-proof skillet or baking dish for 5 minutes.

3. beat eggs with water (or milk).

4. Add rice, cheese, tomato paste, oregano, worcestershire, pepper and/or tabasco and pour into skillet.

5. Top with sliced tomatoes and fresh basil leaves.

6. Bake for 40 minutes or until a knife inserted in the centre comes out clean.

7. (Can substitute pasta for rice, coriander for basil) NB: Feta is very salty, so if substituting another kind of cheese, add salt to taste.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	77.9959 g
Protein	88.9641 g
Carbohydrates	162.6594 g
Energy	1737.265 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.7039 g
Water	580.0057 g
Aspartic acid	7.9482 g
Calcium, Ca	1188.12 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.063 g
Lutein + zeaxanthin	1760.5 g
Fiber, total dietary	3.717 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.077 g
Fatty acids, total saturated 22:0	0.014 g
Carotene, beta	341.645 g
Niacin	10.8027 mg
Vitamin A, RAE	858.595 g
Fatty acids, total trans-polyenoic	0.042 g
Arginine	5.0102 g
Riboflavin	2.9465 mg
Fatty acids, total trans-polyenoic 22:4	0.0455 g
Tocopherol, beta	0.035 mg
Fatty acids, total polyunsaturated 15:0	0.028 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.126 g
Fatty acids, total saturated 20:1	0.0948 g
Glutamic acid	15.3197 g
Sodium, Na	2333.86 mg
Fatty acids, total saturated 16:1 undifferentiated	1.6917 g
Total lipid (fat)	77.9959 g
Manganese, Mn	2.245 mg
Fructose	1.909 g
Proline	5.4035 g
Fatty acids, total saturated 16:0	20.1061 g
Fatty acids, total polyunsaturated 16:1 t	0.0105 g
Fatty acids, total saturated 8:0	0.795 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	5.3585 g
Sucrose	0.244 g
Choline, total	1079.07 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.042 g
Fatty acids, total polyunsaturated 18:1 t	0.0805 g
Sugars, total	10.3533 g
Serine	6.2037 g
Fatty acids, total saturated 10:0	2.6508 g
Fatty acids, total saturated 18:0	6.7234 g
Fatty acids, total saturated 20:4 undifferentiated	0.658 g
Vitamin B-6	1.5565 mg
Selenium, Se	163.7435 g
Ash	15.2136 g
Vitamin D	319.175 IU
Fatty acids, total saturated 18:1 undifferentiated	21.2764 g
Pantothenic acid	9.5418 mg
Phenylalanine	4.6195 g
Copper, Cu	0.8512 mg
Betaine	1.178 mg
Thiamin	1.4176 mg
Retinol	830.225 g
Methionine	2.4576 g
Iron, Fe	15.9925 mg
Carbohydrate, by difference	162.6594 g
Phosphorus, P	1572.66 mg
Folate, total	655.99 g
Dihydrophylloquinone	0.35 g
Tocopherol, gamma	1.9164 mg
Fatty acids, total saturated 4:0	1.33 g
Lycopene	9204.48 g
Alanine	4.5327 g
Cholesterol	1452.75 mg
Valine	6.0844 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0805 g
Fatty acids, total saturated 18:2 undifferentiated	6.4898 g
Glycine	2.5267 g
Carotene, alpha	9.28 g
Glucose (dextrose)	3.172 g
Fatty acids, total saturated 14:0	5.4575 g
Zinc, Zn	11.7686 mg
Isoleucine	4.6089 g
Maltose	0.0896 g
Tocopherol, delta	0.21 mg
Fatty acids, total saturated 12:0	1.6353 g
Fatty acids, total polyunsaturated	8.272 g
Fatty acids, total saturated 14:1	0.0245 g
Tocotrienol, gamma	0.035 mg
Fatty acids, total polyunsaturated 17:1	0.042 g
Leucine	7.795 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.042 g
Tocotrienol, alpha	0.21 mg
Vitamin A, IU	3339.425 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0245 g
Folate, DFE	944.59 g
Tryptophan	1.1836 g
Vitamin C, total ascorbic acid	7.008 mg
Folic acid	412.55 g
Fatty acids, total polyunsaturated 16:1 c	0.693 g
Fatty acids, total polyunsaturated 18:1 c	11.858 g
Fatty acids, total saturated 20:0	0.0105 g
Fatty acids, total saturated 6:0	0.8883 g
Starch	0.0704 g
Tyrosine	3.8335 g
Vitamin B-12	5.8397 g
Vitamin K (phylloquinone)	8.528 g
Fatty acids, total saturated	40.7218 g
Histidine	2.3732 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.042 g
Fatty acids, total monounsaturated	23.6566 g
Threonine	3.7069 g
Folate, food	243.44 g
Fatty acids, total polyunsaturated 17:0	0.077 g
Vitamin D (D2 + D3)	7.7875 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0035 g
Cryptoxanthin, beta	31.5 g
Vitamin D3 (cholecalciferol)	7.7875 g
Vitamin E (alpha-tocopherol)	5.6258 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.203 g
Fatty acids, total trans	0.133 g
Fatty acids, total trans-monoenoic	0.091 g
Magnesium, Mg	142.145 mg
Lysine	6.3337 g
Potassium, K	1262.78 mg
Cystine	1.4024 g
Fluoride, F	3.85 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Feta cheese	0.75 cup	297	4.6012	23.94
Egg	7	500.5	2.52	33.285
Cheese	0.5 cup	238.275	1.5795	19.3995
Water	0.75 cup	0	0	0
Pepper	0	0	0	0
Tomato paste	2 tablespoons	26.24	6.0512	0.1504
rom tomato	3	0	0	0
white rice	1 cup	675.25	147.9075	1.221
basil leaf	0.5 cup	0	0	0
oregano leaf	0.5 teaspoon	0	0	0
tabasco sauce	0	0	0	0