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Recipe Category / Snacks and Sandwiches

Greek frutalia omelet with zucchini blossoms and sausages

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Greek frutalia omelet with zucchini blossoms and sausages

Method

Who knew, that an omelet could become the staple of an island’s gastronomic tradition? We are of course referring to the “Frutalia” (also known as furtalia), which is completely connected to the traditional cooking of the beautiful island of “Andros” in the Greek Cyclades. This particular omelet is usually prepared in a pan, with freshly cut potatoes and country sausages, while there is a lighter version that can be baked in the oven. Other people may add fresh oregano or marjoram, zucchini, zucchini blossoms, fresh broad beans or artichokes!

  • Place a 20 cm nonstick pan over medium heat.
  • Let it get hot and add the olive oil and sausages.
  • Sauté them until they release their fat and are cooked through.
  • Transfer to some paper towels and allow them to drain from excess oil.
  • If they have released a lot of oil in the pan, remove all but 1-2 tablespoons of it.
  • Slice the zucchini into 1 cm rounds and sauté in the oil in the pan.
  • Add the zucchini blossoms and sauté them also.
  • Beat the eggs and add them to the pan along with the cheese and lower heat.
  • Add the sausages.
  • Check if the frutalia is cooked through, by lifting the edge with a knife.
  • Use a large plate to help you turn it over and cook on the other side also.
  • Serve warm with tomatoes and parsley.

Tip

You can also bake the frutalia in the oven and also add any other vegetables you like. It is a great, smart and tasty way to use up a surplus or leftover veggies in your kitchen!
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Nutritional
Chart

Nutrition information per portion

238
Calories (kcal)
12 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

18.0
Total Fat (g)
26 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

7.5
Saturated Fat (g)
38 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

2.1
Total Carbs (g)
1 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.7
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

16.0
Protein (g)
32 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.1
Fibre (g)
4 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.95
Sodium (g)
16 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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