Kid's Breakfast (7-14 years)

Mushroom Omelette with Tomatoes

5
Average: 5 (3 votes)
(3 votes)
Mushroom Omelette with Tomatoes

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

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
328
calories
Calories

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.

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:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 scallion
4 ounces button Mushroom
1 small tomato
1 tablespoon Canola oil
salt
peppers
1 egg
1 tablespoon sparkling mineral water
1 ½ slices Whole Wheat Toast
How healthy are the main ingredients?
tomatosaltegg
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 Omelette with Tomatoes preparation step 1

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

2.
Mushroom Omelette with Tomatoes preparation step 2

Rinse tomatoes, remove the stem and cut into slices.

3.
Mushroom Omelette 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 Omelette with Tomatoes preparation step 4

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

5.
Mushroom Omelette with Tomatoes preparation step 5

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

6.
Mushroom Omelette 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.