Omelet with Feta Cheese and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 34.9 μg | (58 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 32.2 μg | (72 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 854 mg | (21 %) | ||
| Calcium | 261 mg | (26 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 12.9 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 418 mg | |||
| Complete sugar | 11 g |
Ingredients
Preparation steps
Rinse and peel the vegetables. Drain the corn through a strainer. Rinse, trim, and julienne the eggplant and zucchini. Rinse and halve the tomatoes. Peel and finely chop the garlic. Heat 2 tablespoons of oil in a pan, and cook the garlic, eggplant, zucchini, and corn. Cook for 4 minutes, stirring often, then add the tomatoes. Add the oregano, and season to taste with salt and pepper, then remove from the heat.
Whisk the eggs together with the milk, then season with salt and pepper. Heat the remaining oil in a pan. Add 1/4 of the egg mixture, and rotate the pan until the mixture evenly coats the pan. Cook until golden brown on both sides. Transfer to a plate, and cover half with the vegetable mixture. Fold the other half of the omelet over the vegetables, then sprinkle with the feta cheese. Repeat the process until all the ingredients have been used. Garnish with the basil and serve.
