Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.5% of RDA
• Calories: 27.9% of RDA
• Carbs: 2.3% of RDA
• Fat (total lipid): 22.0% of RDA
• Fiber: 3.8% of RDA
• Fructose: 0.3% of RDA
• Protein: 14.5% of RDA
• Sodium: 26.6% of RDA
• Sugar: 5.1% of RDA
• Vitamin A (IU): 50.8% of RDA
• Vitamin B6: 41.2% of RDA
• Vitamin C: 9.7% of RDA
• Iron: 7.1% of RDA
• Magnesium: 7.6% of RDA
• Manganese: 2.4% of RDA
• Niacin: 13.9% of RDA
• Potassium: 7.2% of RDA
• Zinc: 9.6% 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.
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PREPARATION
1.
Preheat oven to 350. Grease a 7x11 baking dish (or similar size), and set aside.
2.
Cook the bacon slices until they are crispy. Drain on a paper towel lined plate and set aside.
3.
In a medium skillet heat the oil. Add the mushrooms and a few pinches of salt. Cook, stirring occasionally until they’re golden and soft. Remove from pan and set aside.
4.
In a large bowl, whisk the eggs. Stir in the minced garlic and dijon mustard. Then add in the chard leaves (they should be still raw), mushrooms, crumbled bacon, scallions, 3 tablespoons (half) of the cheese, and a few pinches of salt and pepper. Toss to coat all of the leaves.
5.
Transfer mixture to the baking dish and bake uncovered for 15-20 minutes, until the eggs just start to set.
6.
Mix together the remaining cheese with the panko. Sprinkle it on top of the casserole and bake it for about 10 minutes more, until the cheese starts to brown.
7.
Sprinkle with a few red pepper flakes and serve with a dollops of crème fraîche or lemony yogurt on the side.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 557
Protein 16.3 g
Carbohydrates 6.42 g
Iron 1.34 mg
Fiber 1.06 g
Calcium 35.2 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.
