RecipeDB

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	10.897
Energy (kCal)	224.7522
Carbohydrates (g)	11.1814
Total fats (g)	15.7802
Fatty acids, total saturated 20:0 (g)	0.0195
Fatty acids, total saturated 18:3 undifferentiated (g)	0.2462
Fatty acids, total polyunsaturated 17:1 (g)	0.0056
Fatty acids, total trans-monoenoic (g)	0.0000
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0000
Fatty acids, total saturated 4:0 (g)	0.3956
Fatty acids, total trans (g)	0.0000
Riboflavin (mg)	0.5277
Tocopherol, beta (mg)	0.0049
Lactose (g)	0.0000
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0000
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	0.8716
Tocopherol, delta (mg)	0.0000
Arginine (g)	0.3320
Proline (g)	0.7418
Fatty acids, total polyunsaturated 18:1 t (g)	0.0000
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	1.7856
Adjusted Protein (g)	0.0000
Cystine (g)	0.0566
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	10.0951
Copper, Cu (mg)	0.1099
Maltose (g)	0.0000
Zinc, Zn (mg)	2.0053
Total lipid (fat) (g)	15.7802
Vitamin K (phylloquinone) (g)	30.7137
Cholesterol (mg)	45.5000
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0000
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0576
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	16.4740
Folate, total (g)	50.8717
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0000
Vitamin A, IU (IU)	688.0702
Energy (kcal)	224.7522
Fatty acids, total saturated 16:1 undifferentiated (g)	0.2569
Fatty acids, total saturated 14:1 (g)	0.0020
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.2040
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0000
Sugars, total (g)	6.1606
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0209
Vitamin C, total ascorbic acid (mg)	20.5610
Lutein + zeaxanthin (g)	2279.9105
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0000
Vitamin B-12, added (g)	0.0000
Valine (g)	0.6009
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0000
Magnesium, Mg (mg)	36.6152
Fatty acids, total saturated 16:0 (g)	3.2119
Carbohydrate, by difference (g)	11.1814
Vitamin D (IU)	8.0000
Fructose (g)	1.8018
Fluoride, F (g)	0.6366
Aspartic acid (g)	0.5867
Tyrosine (g)	0.3763
Potassium, K (mg)	385.4517
Fatty acids, total saturated 12:0 (g)	0.5898
Vitamin A, RAE (g)	87.9472
Serine (g)	0.6461
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	0.3970
Fatty acids, total trans-polyenoic 22:4 (g)	0.0000
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0028
Fatty acids, total saturated 22:0 (g)	0.0086
Fatty acids, total saturated 14:0 (g)	1.4083
Histidine (g)	0.2319
Isoleucine (g)	0.4556
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0000
Niacin (mg)	1.0257
Water (g)	156.7895
Fatty acids, total saturated 8:0 (g)	0.2764
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0000
Carotene, beta (g)	282.4585
Sodium, Na (mg)	525.4570
Iron, Fe (mg)	1.2521
Energy (kJ)	937.8745
Ash (g)	3.7042
Caffeine (mg)	0.0000
Glycine (g)	0.1103
Fatty acids, total trans-polyenoic (g)	0.0000
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0000
Fatty acids, total saturated 18:2 undifferentiated (g)	0.6490
Fatty acids, total polyunsaturated (g)	0.8960
Vitamin E (alpha-tocopherol) (mg)	0.9058
Sucrose (g)	0.4426
Vitamin B-6 (mg)	0.4265
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.2914
Vitamin D (D2 + D3) (g)	0.2000
Vitamin D3 (cholecalciferol) (g)	0.2000
Lysine (g)	0.6946
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0009
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.1150
Starch (g)	0.0000
Pantothenic acid (mg)	0.7415
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.0009
Fatty acids, total trans-polyenoic 18:3i (g)	0.0000
Thiamin (mg)	0.1421
Folate, food (g)	50.8717
Fatty acids, total saturated 20:1 (g)	0.0178
Fatty acids, total monounsaturated (g)	5.6913
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.0279
Fatty acids, total polyunsaturated 16:1 t (g)	0.0000
Fatty acids, total polyunsaturated 17:0 (g)	0.0029
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	20.4277
Fatty acids, total polyunsaturated 16:1 c (g)	0.0019
Fatty acids, total saturated (g)	8.3550
Vitamin B-12 (g)	0.9000
Calcium, Ca (mg)	322.5532
Fatty acids, total saturated 10:0 (g)	1.0099
Galactose (g)	0.0152
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.3970
Glutamic acid (g)	1.4565
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0000
Carotene, alpha (g)	0.0690
Vitamin E, added (mg)	0.0000
Retinol (g)	64.4500
Leucine (g)	0.7894
Folate, DFE (g)	50.8717
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0000
Fiber, total dietary (g)	1.8403
Tryptophan (g)	0.1173
Threonine (g)	0.3608
Fatty acids, total polyunsaturated 18:1 c (g)	0.0102
Manganese, Mn (mg)	0.3643
Protein (g)	10.8970
Cryptoxanthin, beta (g)	2.5818
Fatty acids, total saturated 18:1 undifferentiated (g)	5.2775
Betaine (mg)	0.1169
Phosphorus, P (mg)	254.3165
Tocopherol, gamma (mg)	0.0836

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
European >> Italian >> Italian
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Preheat oven to 350°. | 2. Heat olive oil in a nonstick skillet over medium heat. | 3. Add onion; cook 1 minute. | 4. Add bell pepper and zucchini; cook 4 minutes. | 5. Combine egg whites, feta cheese, chopped basil, and black pepper, stirring well with a whisk. | 6. Spoon vegetable mixture evenly into 6 muffin cups coated with cooking spray; pour egg white mixture over vegetable mixture, and sprinkle with Parmesan cheese. | 7. Bake at 350° for 18 minutes, or until set. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	1	teaspoon		39.78	0.0	0.0	4.5
red onion	1/4	cup	sliced	16.0	3.736	0.44	0.04
red bell pepper	1/4	cup	chopped	-	-	-	-
zucchini	3/4	cup	chopped	15.81	2.8923	1.1253	0.2976
egg substitute	8	cup		-	-	-	-
feta	1/3	cup		132.0	2.045	7.105	10.64
basil	2	tablespoons	chopped	1.219	0.1404	0.16699999999999998	0.0339
black pepper	1/4	teaspoon		1.4432	0.3677	0.0597	0.0187
cooking spray				-	-	-	-
parmesan cheese	1	tablespoon	grated	18.5	2.0	2.0	0.25

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Individual Mediterranean Frittatas