Mushroom Omelette with Tomatoes
Mushroom Omelette with Tomatoes - Tasty rejuvenation in preparation for a busy day
Healthy, because
Even smarter
Nutritional values
The vegetable protein from the mushroom and the animal protein from the egg complement each other perfectly and provide "building material" for the cells. Unsaturated fatty acids from rapeseed oil also ensure that your child is fit for the school day.
If your child wants to take breakfast with them for the break, it is best to put the omelette in a suitable box, add the whole tomato and wrap the bread in aluminium foil.
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 40.6 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 36 μg | (80 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 759 mg | (19 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 258 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 scallion
- 4 ozs button Mushroom
- 1 small Tomato
- 1 Tbsp Canola oil
- salt
- peppers
- 1 egg
- 1 Tbsp sparkling mineral water
- 1 ½ slices Whole Wheat Toast
Kitchen utensils
Preparation steps
Rinse scallion, shake dry and cut into thin rings. Clean and trim mushrooms and cut into slices.
Rinse tomatoes, remove the stem and cut into slices.
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.
Whisk together egg with a pinch of salt and the sparkling water in a small bowl.
Pour egg mixture over the vegetables and cook until set, 3-4 minutes.
Meanwhile, toast bread and top with tomato slices. Slide the omelet out of the pan onto the bread and serve.
