Cornmeal Omelets with Corn and Bean Sprouts
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(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
731
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 731 cal. | (35 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 52 g | (45 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 53 μg | (88 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 269 μg | (90 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 37.3 μg | (83 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 23.1 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 513 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 200 milliliters milk
- 1 tsp honey
- 1 pinch salt
- 40 grams butter
- 50 grams Cornmeal
- 4 eggs
- 100 grams Canned corn
- 200 grams soybean sprout
- 2 Tbsps vegetable oil
- 100 milliliters Sour cream
- 1 bunch Chives (thinly sliced)
Preparation steps
1.
In a saucepan, bring the milk, honey, salt and butter to a boil. Stirring constantly, gradually add the cornmeal and boil until it thickens. Cool to lukewarm. Separate the eggs. Drain the corn and chop the bean sprouts. Stir the yolks into the lukewarm cornmeal mixture along with the drained corn, 50 grams (approximately 1/4 cup) of the chopped bean sprouts and the egg whites and mix well.
2.
Heat the oil in a skillet and pour half of the mixture into the pan, tilting to coat the bottom and cook, stirring and pulling the egg in from the sides of the pan until set. Repeat with the remaining mixture.
3.
Slide the omelets onto plates, scatter the remaining bean sprouts over, dollop with sour cream and garnish with chives.
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