Green Bean and Tomato Omelets
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
333
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 22.46 g | (23 %) | ||
| Fat | 14.26 g | (12 %) | ||
| Carbohydrates | 27.97 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.83 g | (3 %) |
more nutritional values
| Vitamin A | 246.22 mg | (30,778 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 4.76 mg | (40 %) | ||
| Vitamin B₁ | 0.07 mg | (7 %) | ||
| Vitamin B₂ | 0.45 mg | (41 %) | ||
| Niacin | 2.41 mg | (20 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 49.61 μg | (17 %) | ||
| Pantothenic acid | 0.48 mg | (8 %) | ||
| Biotin | 3.26 μg | (7 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 5.4 mg | (6 %) | ||
| Potassium | 220.36 mg | (6 %) | ||
| Calcium | 378.05 mg | (38 %) | ||
| Magnesium | 22.56 mg | (8 %) | ||
| Iron | 2.19 mg | (15 %) | ||
| Iodine | 71.88 μg | (36 %) | ||
| Zinc | 0.94 mg | (12 %) | ||
| Saturated fatty acids | 7.46 g | |||
| Cholesterol | 183.2 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the omelets
- 500 grams green Beans
- 4 eggs
- ¼ l milk
- 1 onion
- 3 Tbsps Tomato sauce (Finished product)
- 80 grams grated Parmesan
- 2 parsley
- olive oil
- For the bechamel
- ¼ milk
- 1 Tbsp Pastry flour
- 1 Tbsp butter
- salt
- white peppers
Preparation steps
1.
For the omelets, rinse green beans, trim and cut into bite-sized pieces. Cook in boiling salted water about 10 minutes. Remove and drain.
2.
For the bechamel, melt butter in a saucepan, pour in flour sauté briefly while stirring. Gradually stir in the cold milk, and continue to stir with a whisk while cooking over medium heat until thickened. Season with salt and pepper.
3.
Whisk eggs with milk, season with salt and pepper and fry 4 omelets in a pan in batches. Top each omelet with some beans, bechamel sauce and tomato sauce and roll tightly. Place in a greased baking dish and bake in preheated oven 180°C (approximately 350°F) for 15 minutes. Before serving, sprinkle with Parmesan and parsley.
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