Filling High Protein Breakfast

Cheese Omelets on Whole-Grain Bread

with Pepper Strips
4
Average: 4 (2 votes)
(2 votes)
Cheese Omelets on Whole-Grain Bread

Cheese Omelets on Whole-Grain Bread - This lightweight egg dish makes an ideal brunch or dinner

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
363
calories
Calories

Healthy, because

Even smarter

Nutritional values

Not only the taste of the fluffy omelette is a plus, but also the paprika, which is extremely rich in vitamin C and which puts almost every citrus fruit on the sidelines in this respect. The high carotene content of the colourful pod also protects the cells from harmful influences.

Buy only peppers with smooth, shiny skin. If you do not use them immediately, store them in a dark and cool place - this will protect them from vitamin loss.

1 serving contains
(Percentage of daily recommendation)
Calorie363 kcal(17 %)
Protein24 g(24 %)
Fat19 g(16 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.8 μg(14 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.4 mg(29 %)
Folate99 μg(33 %)
Pantothenic acid2 mg(33 %)
Biotin27.6 μg(61 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C88 mg(93 %)
Potassium479 mg(12 %)
Calcium420 mg(42 %)
Magnesium63 mg(21 %)
Iron4.1 mg(27 %)
Iodine26 μg(13 %)
Zinc4.1 mg(51 %)
Saturated fatty acids8.5 g
Uric acid44 mg
Cholesterol377 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 piece Mountain cheese (60 grams)
3 eggs
3 tablespoons mineral water (carbonated)
3 tablespoons mixed Fresh herbs (frozen)
salt
peppers
1 small red Bell pepper (about 150 grams)
ground paprika (hot)
2 slices Whole Grain Rye Rolls
How healthy are the main ingredients?
Mountain cheeseeggsalt
Preparation

Kitchen utensils

1 small Non-stick pan, 1 Slotted spatula, 1 Fine grater, 1 Bowl, 1 Tablespoon, 1 Fork, 1 Small knife, 1 Cutting board

Preparation steps

1.
Cheese Omelets on Whole-Grain Bread preparation step 1

Finely grate the cheese.

2.
Cheese Omelets on Whole-Grain Bread preparation step 2

Whisk eggs, mineral water and herbs in a bowl. Season with salt and pepper.

3.
Cheese Omelets on Whole-Grain Bread preparation step 3

Pour half of the egg mixture in a small non-stick pan and cook until thickened on low heat.

4.
Cheese Omelets on Whole-Grain Bread preparation step 4

Sprinkle in half of the cheese and allow to melt. Transfer to a plate. Pour in the remaining egg mixture and cook a second omelet in the same manner, melting in the remaining cheese.

5.
Cheese Omelets on Whole-Grain Bread preparation step 5

In the meantime, halve the bell pepper, remove seeds, trim, rinse and cut into strips.

6.
Cheese Omelets on Whole-Grain Bread preparation step 6

Sprinkle omelets with paprika and serve with the bread slices and bell pepper strips.