Mushroom and Leek Frittata

Hero ingredient: Eggs

Serves 4 - 6

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 181 g

Sodium

388 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

27 mg
7%

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

189 mg
24% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

325 mg
16% (source of)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Eggs

Nutrient Analysis
Ingredients
Method

Developed by

ISABELLA NIEHAUS

Ingredients

  • 1 tbsp plant-based (vegan) butter
  • 1 small onion, diced
  • ½ cup thinly sliced leeks
  • 1 cup sliced mushrooms of your choice
  • salt and black pepper to taste
  • 8 eggs, beaten
  • 1 tbsp milk or cream
  • 2 tbsp grated parmesan cheese
  • ¼ cup chopped Italian parsley
  • pinch of ground nutmeg
  • ½ cup grated mozzarella cheese

Method

  1. Preheat the oven to 180 °C. Once heated, turn on the grill setting. 
  2. Meanwhile, heat a 20-24 cm oven resistant pan over a medium heat and melt the butter. Add the onion and sauté until slightly softened. Add leeks and sauté until onions are translucent. Remove from pan. Add mushrooms and sauté until they start to get soft. Return onions and leeks and season with salt and pepper.
  3. In a large bowl whisk the eggs, milk or cream, parmesan cheese, parsley, nutmeg and half of the mozzarella cheese, together until combined.
  4. Pour the egg mixture over the veggies in the pan and stir through with a silicone spatula. Allow to cook until it sets on the bottom and starts to set on the top.
  5. At this stage sprinkle the rest of the mozzarella cheese on the top.
  6. Place the pan in the oven under the grill and cook for 3-4 more minutes until golden brown. Remove from the oven, let it rest for a minute.
  7. Cut in slices and serve immediately. Enjoy with a simple tomato and chilli salsa on the side.

Note: You can replace the mushrooms and leeks with any veggies of your choice. Also add ½ cup of diced salami, ham or shredded chicken if you wish.

Tips

  1. Fresh tomato salsa: In a bowl, mix together 2 tomatoes, seeded and cubed; 1 chilli, chopped and seeded if preferred; 5 ml white wine vinegar; 20 ml each chopped fresh Italian parsley, coriander and basil. Season with pepper. Enjoy with the frittata. 
  2. You can replace the mushrooms and leeks with any veggies of your choice. You can also add ½ cup of diced salami, ham or shredded chicken if you wish.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low