- 4 eggs, medium
- 260 g spinach, frozen
- 150 g potatoes
- 1 onion
- 1 tablespoon olive oil
- 100 g ricotta cheese
- 3 tablespoons milk
- 60 g cherry tomatoes
- 1 tablespoon dill, finely chopped
- 1 spring onion
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- Preheat the broiler to 210* C (410* F) Fan.
- Place the frozen spinach in a strainer and then under running water until it defrosts. Drain well and set aside.
- Thinly slice the potatoes on a mandolin or with a sharp knife. They should be about 2-3 mm thick.
- Add them to a pot full of boiling water and some salt. Boil for 2-3 minutes and remove with a slotted spoon. Set aside.
- Thinly slice the onion and sauté it for 2-3 minutes in an ovenproof pan along with some olive oil.
- Add the potatoes and sauté for 2 minutes.
- Crack the eggs into a bowl and whisk.
- Add the ricotta, milk, spinach, salt and pepper.
- Whisk and add to the pan.
- Cook for 3-4 minutes and transfer to oven. Bake for 10-15 minutes.
- Cut the cherry tomatoes in half. Finely chop the dill and spring onion.
- When the omelet is ready, remove from oven, add the cherry tomatoes, dill and spring onion. Serve.
Nutrition information per portion
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.
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.
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.
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.
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.
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.
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.
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.