Kid's Snacks (10-14 years)

Zucchini Omelet "Burger"

(Snack for Kids, Ages 10-14)
4.545455
Average: 4.5 (11 votes)
(11 votes)
Zucchini Omelet "Burger"

Zucchini Omelet "Burger" - Homemade "fast food" that's simply delicious

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Health Score:
87 / 100
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
389
calories
Calories

Healthy, because

Even smarter

Nutritional values

Egg yolk contains the entire daily requirement of biotin, which is important for the metabolism of all nutritional components. The protein from egg, curd cheese and turkey breast complements each other ideally and makes you full.

If your child likes it spicier, mix 1 pinch of mild curry or paprika powder into the egg mixture.

1 serving contains
(Percentage of daily recommendation)
Calorie389 cal.(19 %)
Protein24 g(24 %)
Fat18 g(16 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.8 μg(9 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.5 mg(36 %)
Folate102 μg(34 %)
Pantothenic acid1.9 mg(32 %)
Biotin26.8 μg(60 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C22 mg(23 %)
Potassium626 mg(16 %)
Calcium127 mg(13 %)
Magnesium97 mg(32 %)
Iron4.6 mg(31 %)
Iodine14 μg(7 %)
Zinc3 mg(38 %)
Saturated fatty acids3.2 g
Uric acid100 mg
Cholesterol257 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
½ small Zucchini (about 70 grams)
1 sprig flat-leaf parsley
1 slice Smoked turkey breast (about 25 grams)
1 egg
1 Tbsp
salt
peppers
1 Tbsp Canola oil
1 Whole wheat bun (about 45 grams)
1 Tbsp Herb quark
1 Lettuce
1 small Tomato (about 50 grams)
How healthy are the main ingredients?
parsleyZucchinieggsaltTomato
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Box grater, 1 Large knife, 1 Small bowl, 1 Tablespoon, 1 Fork, 1 small Non-stick pan, 1 Slotted spatula, 1 Knife

Preparation steps

1.
Zucchini Omelet "Burger" preparation step 1

Rinse, dry and coarsely grate the zucchini. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

2.
Zucchini Omelet "Burger" preparation step 2

Cut turkey breast into thin strips.

3.
Zucchini Omelet "Burger" preparation step 3

Whisk together egg, milk and salt and pepper to taste in a small bowl with a fork.

4.
Zucchini Omelet "Burger" preparation step 4

Mix in grated zucchini, parsley and turkey.

5.
Zucchini Omelet "Burger" preparation step 5

Heat the canola oil in a small non-stick skillet and pour in the egg mixture. Cook over low heat until bottom is set, 2-3 minutes.

6.
Zucchini Omelet "Burger" preparation step 6

Flip omelet and let the other side cook. Meanwhile, split buns and spread with quark.

7.
Zucchini Omelet "Burger" preparation step 7

Rinse lettuce leaf, shake dry and place on bottom bun half. 

8.
Zucchini Omelet "Burger" preparation step 8

Place the omelet on bottom bun half and fold to fit. 

9.
Zucchini Omelet "Burger" preparation step 9

Rinse tomato, cut out the stem and cut tomato into slices. Place on the omelet, sandwich with top bun half and serve.