EatSmarter exclusive recipe

Mushroom Omelet with Tomatoes

(Breakfast for Kids, Ages 7-14)
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Mushroom Omelet with Tomatoes

Mushroom Omelet with Tomatoes - Tasty rejuvenation in preparation for a busy day

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
328
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie328 kcal(16 %)
Protein15 g(15 %)
Fat19 g(16 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.3 mg(38 %)
Vitamin D3.4 μg(17 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin9.1 mg(76 %)
Vitamin B₆0.3 mg(21 %)
Folate115 μg(38 %)
Pantothenic acid3.2 mg(53 %)
Biotin36 μg(80 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C24 mg(25 %)
Potassium759 mg(19 %)
Calcium112 mg(11 %)
Magnesium67 mg(22 %)
Iron4.3 mg(29 %)
Iodine24 μg(12 %)
Zinc2.6 mg(33 %)
Saturated fatty acids3.5 g
Uric acid95 mg
Cholesterol258 mg
Development of this recipe:

Ingredients

for
1
Ingredients
1
4 ounces
1
small Tomato
1 tablespoon
1
1 tablespoon
sparkling Mineral water
1 ½ slices
Whole-wheat toast (about 45 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Brush, 1 Tablespoon, 1 Non-stick pan, 1 Slotted spatula, 1 Small bowl, 1 Whisk, 1 Toaster

Preparation steps

1.
Mushroom Omelet with Tomatoes preparation step 1

Rinse scallion, shake dry and cut into thin rings. Clean and trim mushrooms and cut into slices.

2.
Mushroom Omelet with Tomatoes preparation step 2

Rinse tomatoes, remove the stem and cut into slices.

3.
Mushroom Omelet with Tomatoes preparation step 3

Heat oil in a non-stick pan. Cook scallion and mushrooms over medium heat briefly. Season with salt and pepper and continue to cook, turning frequently, until tender, 3-4 minutes.

4.
Mushroom Omelet with Tomatoes preparation step 4

Whisk together egg with a pinch of salt and the sparkling water in a small bowl.

5.
Mushroom Omelet with Tomatoes preparation step 5

Pour egg mixture over the vegetables and cook until set, 3-4 minutes.

6.
Mushroom Omelet with Tomatoes preparation step 6

Meanwhile, toast bread and top with tomato slices. Slide the omelet out of the pan onto the bread and serve.