Omelet with Millet
Bring on the millet: the fine grains are bursting with healthy ingredients. This cereal provides satiating fiber plus plenty of minerals and, together with eggs and yogurt, provides protein.
You want to save fat and calories? Use a low-fat milk product instead of whole milk yogurt and sweeten with liquid sweetener instead of sugar!
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 12 g | (48 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 22.8 μg | (51 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 688 mg | (17 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 247 mg |
Ingredients
- Ingredients
- 1 oz Millet
- 2 eggs
- 2 tsps Raw cane sugar
- 1 pinch salt
- 5 ozs Vanilla yogurt
- 2 Tbsps Peach butter
- 2 Nectarine
- 2 tsps sunflower oil
Preparation steps
Boil 2.5 ounces of water in a small pot and stir in millet. Immediately reduce heat, cover, and cook 7 minutes at very low heat, stirring thoroughly several times. Remove pot from heat and let the grains swell, covered, for another 12 minutes. Allow to cool.
Combine the eggs, sugar and salt in a bowl and whisk together. Stir in cooled millet.
Put vanilla yogurt and peach pulp in a bowl and stir until smooth.
Rinse nectarines, wipe dry, halve and pit. Cut the flesh into thin slices.
Heat oil in a non-stick pan. Pour in egg mixture and cook for about 4 minutes. Flip omelet and cook the other side until golden brown, 4-5 minutes.
Serve millet omelet with peach yogurt and nectarine slices.