RecipeDB

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	2.9881
Energy (kCal)	89.0525
Carbohydrates (g)	6.3047
Total fats (g)	6.1504
Fatty acids, total saturated 20:0 (g)	0.0265
Fatty acids, total saturated 18:3 undifferentiated (g)	0.2794
Fatty acids, total polyunsaturated 17:1 (g)	0.0057
Fatty acids, total trans-monoenoic (g)	0.0213
Fatty acids, total saturated 20:4 undifferentiated (g)	0.0150
Fatty acids, total saturated 4:0 (g)	0.0194
Fatty acids, total trans (g)	0.0627
Riboflavin (mg)	0.1593
Tocopherol, beta (mg)	0.0000
Lactose (g)	0.9356
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0006
Fatty acids, total polyunsaturated 24:1 c (g)	0.0033
Fatty acids, total saturated 18:4 (g)	0.0000
Fatty acids, total saturated 18:0 (g)	0.2125
Tocopherol, delta (mg)	0.0299
Arginine (g)	0.0909
Proline (g)	0.0347
Fatty acids, total polyunsaturated 18:1 t (g)	0.0183
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	0.3438
Adjusted Protein (g)	0.0000
Cystine (g)	0.0139
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	1.4788
Copper, Cu (mg)	0.0737
Maltose (g)	0.0000
Zinc, Zn (mg)	0.5144
Total lipid (fat) (g)	6.1504
Vitamin K (phylloquinone) (g)	124.1210
Cholesterol (mg)	0.0000
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0006
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.2034
Menaquinone-4 (g)	0.0000
Phytosterols (mg)	1.3500
Folate, total (g)	39.4000
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0011
Vitamin A, IU (IU)	2414.3950
Energy (kcal)	89.0525
Fatty acids, total saturated 16:1 undifferentiated (g)	0.0503
Fatty acids, total saturated 14:1 (g)	0.0095
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.0187
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0003
Sugars, total (g)	1.8390
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.0000
Vitamin C, total ascorbic acid (mg)	12.9965
Lutein + zeaxanthin (g)	2178.9700
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0000
Vitamin B-12, added (g)	0.0000
Valine (g)	0.0624
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0006
Magnesium, Mg (mg)	27.8475
Fatty acids, total saturated 16:0 (g)	0.6871
Carbohydrate, by difference (g)	6.3047
Vitamin D (IU)	0.0000
Fructose (g)	0.3988
Fluoride, F (g)	0.0000
Aspartic acid (g)	0.1141
Tyrosine (g)	0.0311
Potassium, K (mg)	284.6975
Fatty acids, total saturated 12:0 (g)	0.0288
Vitamin A, RAE (g)	120.7275
Serine (g)	0.0440
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	0.0456
Fatty acids, total trans-polyenoic 22:4 (g)	0.0000
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0059
Fatty acids, total saturated 22:0 (g)	0.0108
Fatty acids, total saturated 14:0 (g)	0.0938
Histidine (g)	0.0257
Isoleucine (g)	0.0512
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0065
Niacin (mg)	0.3866
Water (g)	51.4157
Fatty acids, total saturated 8:0 (g)	0.0094
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0033
Carotene, beta (g)	1415.0675
Sodium, Na (mg)	111.2600
Iron, Fe (mg)	0.8182
Energy (kJ)	372.5325
Ash (g)	1.1427
Caffeine (mg)	0.0000
Glycine (g)	0.0484
Fatty acids, total trans-polyenoic (g)	0.0414
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0091
Fatty acids, total saturated 18:2 undifferentiated (g)	0.8065
Fatty acids, total polyunsaturated (g)	1.1070
Vitamin E (alpha-tocopherol) (mg)	1.4936
Sucrose (g)	0.0389
Vitamin B-6 (mg)	0.1863
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.0156
Vitamin D (D2 + D3) (g)	0.0000
Vitamin D3 (cholecalciferol) (g)	0.0000
Lysine (g)	0.0659
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0014
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.0000
Starch (g)	0.3465
Pantothenic acid (mg)	0.3932
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)	0.0106
Fatty acids, total trans-polyenoic 18:3i (g)	0.0328
Thiamin (mg)	0.0654
Folate, food (g)	39.4000
Fatty acids, total saturated 20:1 (g)	0.0454
Fatty acids, total monounsaturated (g)	3.4991
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	0.7609
Fatty acids, total polyunsaturated 16:1 t (g)	0.0028
Fatty acids, total polyunsaturated 17:0 (g)	0.0084
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.0000
Choline, total (mg)	5.6302
Fatty acids, total polyunsaturated 16:1 c (g)	0.0462
Fatty acids, total saturated (g)	1.1550
Vitamin B-12 (g)	0.0000
Calcium, Ca (mg)	89.9700
Fatty acids, total saturated 10:0 (g)	0.0264
Galactose (g)	0.0386
Tocotrienol, gamma (mg)	0.0000
Alanine (g)	0.0481
Glutamic acid (g)	0.1518
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0003
Carotene, alpha (g)	0.0000
Vitamin E, added (mg)	0.0000
Retinol (g)	0.0000
Leucine (g)	0.0771
Folate, DFE (g)	36.8800
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0088
Fiber, total dietary (g)	1.2325
Tryptophan (g)	0.0140
Threonine (g)	0.0389
Fatty acids, total polyunsaturated 18:1 c (g)	3.3611
Manganese, Mn (mg)	0.4172
Protein (g)	2.9881
Cryptoxanthin, beta (g)	2.5200
Fatty acids, total saturated 18:1 undifferentiated (g)	3.3844
Betaine (mg)	15.3900
Phosphorus, P (mg)	78.0200
Tocopherol, gamma (mg)	1.1279

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. *Pre-heat oven to 400º (broil). | 2. In medium skillet add olive oil, pesto, and garlic. Sauté on medium heat until fragrant (1-2 minutes). | 3. Add onions and peppers and continue to sauté for an additional 2-3 minutes. | 4. Next add asparagus or broccoli (potatoes should be cooked ahead of time if you want to use those). | 5. After 2-3 minutes, add the zucchini and mushrooms. | 6. When vegetables are nearly cooked, add the spinach and cook until dark green. | 7. Make sure the veggies are pretty much evenly distributed and flat, then pour in the egg beaters. | 8. Cook on stove top for about 3 minutes and then transfer to oven to cook the top portion of the egg. | 9. When the top begins to puff in the middle, bring back to stove top. | 10. Add cheese, then place under broiler for additional 2 minutes (until cheese is melted and bubbly). | 11. Cut into wedges and serve (this re-heats well in the microwave for leftovers). | 12. *NOTE - all measurements are approximate and can be changed to your preferences. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	3 -4	tablespoons		0.0	0.0	0.0	0.0
pesto sauce	1	tablespoon		65.835	1.5892	1.5482	5.922000000000001
garlic	1	tablespoon	chopped	12.665	2.8101	0.5406	0.0425
green onion	1/4	cup	chopped	4.7925	1.0188	0.1722	0.0834
red bell pepper	1/4	cup	chopped	-	-	-	-
asparagus	4 -5		sliced	0.0	0.0	0.0	0.0
zucchini	1		sliced	2.31	0.3421	0.2981	0.044000000000000004
mushroom	6 -8		sliced	-	-	-	-
baby spinach	1/2	cup		3.45	0.5445	0.429	0.0585
egg beater substitute	1	cup		-	-	-	-
mozzarella cheese	1/3	cup		-	-	-	-

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

Cooking in progress....

Mixed Vegetable Frittata