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Omelet with Spinach

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Average: 4 (6 votes)
(6 votes)
Omelet with Spinach

Omelet with Spinach - Heavenly light with a colorfully-seductive, crunchy topping

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
310
calories
Calories

Healthy, because

Even smarter

Nutritional values

This classic French staple is full of several vitamins, minerals and trace elements. It is particularly rich in vitamin E, which protects the cells from free radicals.

Pretty and practical: Bake two small omelets instead of one large one and put half of the vegetable mixture on each.

1 serving contains
(Percentage of daily recommendation)
Calorie310 kcal(15 %)
Protein22 g(22 %)
Fat21 g(18 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A2.7 mg(338 %)
Vitamin D3.5 μg(18 %)
Vitamin E14.1 mg(118 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.4 mg(29 %)
Folate184 μg(61 %)
Pantothenic acid2.5 mg(42 %)
Biotin41 μg(91 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C78 mg(82 %)
Potassium885 mg(22 %)
Calcium345 mg(35 %)
Magnesium97 mg(32 %)
Iron9.2 mg(61 %)
Iodine36 μg(18 %)
Zinc2.7 mg(34 %)
Saturated fatty acids4.7 g
Uric acid95 mg
Cholesterol475 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
Fennel bulb (about 8-9 ounces)
1 ½ tablespoons
5 ounces
Spinach (frozen)
4
1
Carrot (about 3 ounces)
1 ounce
Sprouts (such as radish sprouts)
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Mandoline, 1 Pot (with lid), 1 Wooden spoon, 1 Non-stick pan (with lid, 26 cm diameter), 1 Slotted spatula, 1 Tablespoon, 1 Hand mixer, 1 Mixing bowl, 1 Peeler, 1 Sieve

Preparation steps

1.
Omelet with Spinach preparation step 1

Rinse fennel, trim, cut in half and cut into narrow strips.

2.
Omelet with Spinach preparation step 2

Heat 1/2 tablespoon oil in a pot and add fennel. Sprinkle with salt, cover and cook for about 2 minutes on low heat.

3.
Omelet with Spinach preparation step 3

Add spinach to fennel, cover and cook for about 5 minutes at low heat.

4.
Omelet with Spinach preparation step 4

In the meantime, add the eggs and salt to taste to a mixing bowl and beat with the hand mixer.

5.
Omelet with Spinach preparation step 5

Heat the remaining oil in a nonstick pan approximately 10-inch diameter, pour in egg mixture, cover, and cook until thickened over low heat, about 7 minutes.

6.
Omelet with Spinach preparation step 6

While the eggs cook, peel the carrot, cut on the mandoline into thin strips and add to spinach in the pot. Season with salt and pepper and continue to cook for about 3 minutes.

7.
Omelet with Spinach preparation step 7

Place sprouts in a sieve, rinse with hot water and drain.

8.
Omelet with Spinach preparation step 8

Slide omelet onto a platter, arrange spinach, vegetables and sprouts on it and divide into 2 portions. Serve immediately.