Frittata with Spinach and Buckwheat (lactose-free)
Lactose-Free
Dairy-free
Buckwheat
Frittata
Spinach
~
Preparation time
1
Portion
8
Number of ingredients needed for preparation
1564
Calories
1564 kcal
Contains 1564 calories per portion.
30g
Protein/Portion
115g
Fat/Portion
103g
Carbs/Portion
~
Fiber/Portion
B: 20g
T: 15.5g
W: 1g
100 Gram
(100 g)
•
21
21
kcal
B: 2.6g
T: 0.6g
W: 1.3g
B: 0.9g
T: 0.2g
W: 3.6g
B: 4.2g
T: 1.2g
W: 28.6g
B: 0g
T: 0.2g
W: 2.4g
B: 0.2g
T: 0g
W: 0.7g
B: 0.1g
T: 10g
W: 0.1g
Calorie Requirement Coverage
59%
This recipe covers 59% of your daily calorie requirement.
Recipe: 1564 kcal
•
Your requirement: 2638 kcal
Recipe preparation steps
1
Kaszę jaglaną przelewamy na sitku zimną wodą, następnie wrzątkiem i znów zimną. Następnie gotujemy w osolonej wodzie w stosunku 1:2,5 (kasza : woda) przez około 15 minut. Na patelni rozgrzewamy olej, dodajemy szpinak i odrobinę startego czosnku, smażymy ok. 2 - 3 minuty. Dodajemy ugotowaną kaszę, mleko, jajka, posiekaną cebulę i suszone pomidory oraz przyprawy (np. kurkuma, sól, pieprz). Pod koniec dodajemy przekrojone na pół pomidory koktajlowe. Smażymy z dwóch stron na patelni na średnim ogniu.
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 0.4 g | 0.4 g |
| Alanine | 0.7 g | 0.7 g |
| Alcohol | 1 g | 1 g |
| Alpha Linolenic Acid | 10.17 g | 10.17 g |
| Arginine | 0.4 g | 0.4 g |
| Ash | 15.3 g | 15.3 g |
| Aspartic acid | 0.7 g | 0.7 g |
| Beta-Cryptoxanthin | 20.1 µg | 20.1 µg |
| Beta-Glucan | 0.5 g | 0.5 g |
| Beta-carotene | 449 µg | 449 µg |
| Beta-sitosterol | 359 mg | 359 mg |
| Boron | 0.55 mg | 0.55 mg |
| Calcium | 318 mg | 318 mg |
| Calories | 636 kcal | 636 kcal |
| Carbohydrate | 103.2 g | 103.2 g |
| Carotene Beta | 3305.2 mg | 3305.2 mg |
| Chloride | 30 mg | 30 mg |
| Chlorine | 363 mg | 363 mg |
| Cholesterol | 367 mg | 367 mg |
| Chromium | 3.7 µg | 3.7 µg |
| Citric acid | 300.4 mg | 300.4 mg |
| Cobalt | 0.3 µg | 0.3 µg |
| Complete Protein | 3 g | 3 g |
| Copper | 1.15 mg | 1.15 mg |
| Cysteine | 0.2 g | 0.2 g |
| Energy | 2662 kJ | 2662 kJ |
| Erucic Acid | 0.3 g | 0.3 g |
| Erythritol | 1 g | 1 g |
| Fat | 114.7 g | 114.7 g |
| Fatty acids | 3.1 g | 3.1 g |
| Fatty monounsaturated | 66.06 g | 66.06 g |
| Fatty polyunsaturated | 31.67 g | 31.67 g |
| Fatty saturated | 9.19 g | 9.19 g |
| Fatty trans | 4.12 g | 4.12 g |
| Fiber | 11.6 g | 11.6 g |
| Fiber insoluble | 6.95 g | 6.95 g |
| Fiber soluble | 2.55 g | 2.55 g |
| Fluoride | 4 mg | 4 mg |
| Folate | 94.4 µg | 94.4 µg |
| Fructose | 4.25 g | 4.25 g |
| Galactose | 2.05 g | 2.05 g |
| Glicemyc Index | 166 µg | 166 µg |
| Glucose | 4.95 g | 4.95 g |
| Glutamic acid | 2.35 g | 2.35 g |
| Glycine | 0.3 g | 0.3 g |
| Histidine | 0.2 g | 0.2 g |
| Inulin | 1.1 g | 1.1 g |
| Iodine | 15 µg | 15 µg |
| Iron | 10.2 mg | 10.2 mg |
| Isoleucine | 0.4 g | 0.4 g |
| Lactose | 3 g | 3 g |
| Leucine | 1.2 g | 1.2 g |
| Lignin | 1 g | 1 g |
| Linoleic Acid | 20.2 g | 20.2 g |
| Lutein | 10 µg | 10 µg |
| Lutein + zeaxanthin | 12702.42 mg | 12702.42 mg |
| Lycopene | 2619.9 µg | 2619.9 µg |
| Lysine | 0.25 g | 0.25 g |
| Magnesium | 237 mg | 237 mg |
| Malic acid | 200.1 g | 200.1 g |
| Maltose | 2.1 g | 2.1 g |
| Manganese | 2.83 mg | 2.83 mg |
| Methionine | 0.2 g | 0.2 g |
| Molybdenum | 26 µg | 26 µg |
| Monounsaturated fat 18:1 c | 60.76 g | 60.76 g |
| Myristic Acid | 0.02 g | 0.02 g |
| Natron | 69 g | 69 g |
| Nickel | 2.01 mg | 2.01 mg |
| Nitrate | 250 mg | 250 mg |
| Nitrogen | 0.02 g | 0.02 g |
| Oleic Acid | 61.39 g | 61.39 g |
| Omega 3 | 10.23 g | 10.23 g |
| Omega 6 | 21.03 g | 21.03 g |
| Oxalic acid | 1040 mg | 1040 mg |
| Palmitic Acid | 0.4 g | 0.4 g |
| Pantothenic acid | 0.2 mg | 0.2 mg |
| Phenylalanine | 0.5 g | 0.5 g |
| Phosphorus | 576 mg | 576 mg |
| Phytoene | 150 µg | 150 µg |
| Phytofluene | 100 µg | 100 µg |
| Phytosterols | 742 mg | 742 mg |
| Polyunsaturated fat 18:2 n-6 | 18.6 g | 18.6 g |
| Potassium | 1641 mg | 1641 mg |
| Proline | 0.6 g | 0.6 g |
| Protein | 29.6 g | 29.6 g |
| Protein Animal | 2 g | 2 g |
| Protein Plant | 14 g | 14 g |
| Quinic acid | 15.03 g | 15.03 g |
| Retinol | 272 µg | 272 µg |
| Salt | 1.72 g | 1.72 g |
| Saturated fat 16:0 | 3.8 g | 3.8 g |
| Saturated fat 18:0 | 1.1 g | 1.1 g |
| Selenium | 34.9 µg | 34.9 µg |
| Serine | 0.5 g | 0.5 g |
| Silica | 2 mg | 2 mg |
| Sodium | 296 mg | 296 mg |
| Sorbitol | 1 g | 1 g |
| Starch | 66.5 g | 66.5 g |
| Stearic Acid | 0.1 g | 0.1 g |
| Sucrose | 2.5 g | 2.5 g |
| Sugar | 22 g | 22 g |
| Sugar added | 3 g | 3 g |
| Sulfur | 210 mg | 210 mg |
| Taurine | 0.1 mg | 0.1 mg |
| Threonine | 0.3 g | 0.3 g |
| Total Carbohydrates | 78.8 g | 78.8 g |
| Total Fat | 3.3 g | 3.3 g |
| Total Protein | 12.3 g | 12.3 g |
| Total sugar alcohols | 3 g | 3 g |
| Tryptophan | 0.12 g | 0.12 g |
| Tyrosine | 0.3 g | 0.3 g |
| Valine | 0.5 g | 0.5 g |
| Vitamin A | 772 µg | 772 µg |
| Vitamin ARE | 568 µg | 568 µg |
| Vitamin B1 (Thiamin) | 1.03 mg | 1.03 mg |
| Vitamin B12 (Cobalamin) | 4.9 µg | 4.9 µg |
| Vitamin B2 (Riboflavin) | 1.25 mg | 1.25 mg |
| Vitamin B3 (Niacin) | 5.08 mg | 5.08 mg |
| Vitamin B4 (Choline) | 355 mg | 355 mg |
| Vitamin B5 (Pantothenic acid) | 1.48 mg | 1.48 mg |
| Vitamin B6 (Pyridoxine) | 1.48 mg | 1.48 mg |
| Vitamin B7 (Biotin) | 2.01 mg | 2.01 mg |
| Vitamin B9 (Folate) | 270.4 µg | 270.4 µg |
| Vitamin C (Ascorbic acid) | 102.7 mg | 102.7 mg |
| Vitamin D | 5.9 µg | 5.9 µg |
| Vitamin D3 | 3.7 µg | 3.7 µg |
| Vitamin E | 34.37 mg | 34.37 mg |
| Vitamin K | 713.8 µg | 713.8 µg |
| Water | 460 g | 460 g |
| Witamine B8 (Inositol) | 3 mg | 3 mg |
| Xylitol | 1 g | 1 g |
| Zeaxanthin | 5 µg | 5 µg |
| Zinc | 6.52 mg | 6.52 mg |
