Mushroom and Sweet Potato Souffle Omelette
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(0 votes)
Health Score:
94 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
258
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 258 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 11.4 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 538 mg | (13 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- For the vegetables
- 5 ozs Mushrooms (chopped)
- 1 Sweet potato (diced)
- 2 shallots (thinly sliced)
- 3 Tbsps olive oil
- ½ tsp salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6. Grease 4 ramekins or small baking dishes.
2.
Whisk the egg whites until stiff, but not dry.
3.
Lightly whisk the egg yolks in a separate bowl. Add 1/4 of the egg whites to the egg yolks and whisk gently to combine. Season to taste with salt and pepper.
4.
Gently fold in the remaining egg whites.
5.
Divide between the ramekins and bake for 10-15 minutes, until cooked to your liking.
6.
For the vegetables: toss together the mushrooms, sweet potato, shallots, oil, salt and pepper and put into a baking dish in an even layer.
7.
Bake for about 15 minutes until tender and golden brown.
8.
Serve the eggs immediately, topped with the roasted vegetables.
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