Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 9.4% of RDA
• Calories: 21.3% of RDA
• Carbs: 9.9% of RDA
• Fat (total lipid): 48.2% of RDA
• Fiber: 10.5% of RDA
• Fructose: 2.4% of RDA
• Protein: 9.7% of RDA
• Sodium: 42.0% of RDA
• Sugar: 8.7% of RDA
• Vitamin A (IU): 34.4% of RDA
• Vitamin B6: 27.5% of RDA
• Vitamin C: 32.4% of RDA
• Iron: 5.9% of RDA
• Magnesium: 13.7% of RDA
• Manganese: 5.2% of RDA
• Niacin: 4.1% of RDA
• Potassium: 7.5% of RDA
• Zinc: 10.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
In a small muffin tin (24 slots), lightly coat each slot with olive oil spray. Evenly distribute the tart crust into each muffin slot and puncture the bottoms a few times with a fork.
PREPARING THE FILLING
4.
Using a large skillet heat olive oil over medium-high heat.
5.
Add broccoli and onion to the skillet and cook and stir until crisp and tender.
6.
Stir in spinach and garlic; cook and continue to stir 4-5 minutes longer or until spinach is wilted.
7.
In a small bowl, whisk together eggs, milk, rosemary, chives, salt and pepper.
8.
Stir in half of cheddar cheese and half of Swiss cheese. Pour mixture over the vegetables. Sprinkle with the remaining cheeses.
BAKING THE TARTLETS
9.
Fill each tartlet with the spinach and broccoli mixture.
10.
Bake 30-35 minutes or until a knife inserted near the center comes out clean.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 427
Protein 10.9 g
Carbohydrates 27.3 g
Iron 1.11 mg
Fiber 2.94 g
Calcium 93.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
