Goat Cheese Omelet
Goat Cheese Omelet - Scrambled eggs in the fine French style - done in no time
Healthy, because
Even smarter
Nutritional values
This omelette covers the average daily requirement of vitamin B2 and biotin, which are good for the skin and hair. In addition there is plenty of iron, which helps support blood and bone health.
Like most egg dishes, this fine omelette can be varied. Try mushrooms and ham for an alternate filling.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 58.5 μg | (98 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 39 μg | (87 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 980 mg | (25 %) | ||
| Calcium | 622 mg | (62 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 485 mg | |||
| Complete sugar | 5 g |
Ingredients
Kitchen utensils
Preparation steps
Separate 4 eggs and place egg whites in a bowl (save 4 yolks for another use). Add the remaining 2 whole eggs and whisk everything well.
Rinse arugula, spin dry and chop roughly with a large knife.
Rinse tomatoes, cut out stems and slice.
Heat a non-stick pan, 9 1/2-inch diameter, and coat with the oil.
Add beaten egg mixture. Season with salt and pepper.
Cook over medium heat (the egg should still be somewhat fluid) and turn, using a plate to flip the omelet.
Crumble goat cheese with fingers over the omelet. Place omelet onto a plate and cover with tomato slices. Sprinkle with arugula. Serve with whole-grain toast, if desired.
