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Potato and Onion Frittata
Equipment
- Stove
Ingredients
- 2 1/2 cups potatoes peeled, sliced 1/4' thick
- 5 tbsp Earth Balance butter divided
- 2 cups red onions sliced thinly
- 3/4 cup flour chickpea
- 1 tsp salt
- 1/2 tsp black pepper fresh cracked
- 1 1/4 cup water
Instructions
- Place the potatoes in a saucepan with enough water to cover, bring to a boil and cook for 9-10 minutes until just tender, then drain.
- Melt two tablespoons of butter in a large frying pan over low-medium heat. Add in the onions and cook for about 10 minutes, until just tender but not browned.
- Place the potato slices in an even layer on top of the onions then pour 2 tablespoons of melted butter over the potatoes.
- Mix together the chickpea flour, salt, pepper, and water in a separate bowl. Pour over the potato-onion mix to cover; make sure it seeps through to the bottom of the pan.
- Continue to cook for 5 minutes or until mixture sets around the edges. Loosen the edges from the pan, then turn it out onto a large plate.
- Heat remaining butter in the frying pan, then slide the frittata back into the pan, and cook for another 12-15 minutes until the bottom is golden brown and crisp.
- Plate and enjoy.
Notes
Serves well with a mango chutney or fresh salsa.
My Notes
Nutrition with Essential Amino Acids
Nutrition Facts
Potato and Onion Frittata
Amount Per Serving (1 Serving)
Calories 397.5
Calories from Fat 137
% Daily Value*
Fat 15.25g23%
Saturated Fat 3.94g25%
Sodium 744.95mg32%
Potassium 1262.61mg36%
Carbohydrates 57g19%
Fiber 7.4g31%
Sugar 7.46g8%
Protein 9.34g19%
Vitamin A 10.55IU0%
Vitamin B1 0.21mg14%
Vitamin B2 0.08mg5%
Vitamin B3 3.03mg15%
Vitamin B5 0.89mg9%
Vitamin B6 0.75mg38%
Vitamin C 23.84mg29%
Vitamin E 0.21mg1%
Vitamin K 5.63µg5%
Calcium 54.23mg5%
Copper 0.41mg21%
Folate 7.4µg2%
Iron 3.04mg17%
Manganese 0.81mg41%
Magnesium 88.95mg22%
Phosphorus 208.87mg21%
Selenium 2.58µg4%
Zinc 1.27mg8%
Ess-Methionine 73.25mg
Ess-Tryptophan 57.88mg
Ess-Threonine 168.25mg
Ess-Phenylalanine 205mg
Ess-Arginine 313mg
Ess-Lysine 274.13mg
Ess-Leucine 242.5mg
Ess-Isoleucine 160.38mg
Ess-Histidine 89.75mg
Ess-Valine 250.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.