Omelet with Spinach
Omelet with Spinach - Heavenly light with a colorfully-seductive, crunchy topping
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.
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 41 μg | (91 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 885 mg | (22 %) | ||
| Calcium | 345 mg | (35 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 475 mg |
Ingredients
Kitchen utensils
Preparation steps
Rinse fennel, trim, cut in half and cut into narrow strips.
Heat 1/2 tablespoon oil in a pot and add fennel. Sprinkle with salt, cover and cook for about 2 minutes on low heat.
Add spinach to fennel, cover and cook for about 5 minutes at low heat.
In the meantime, add the eggs and salt to taste to a mixing bowl and beat with the hand mixer.
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.
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.
Place sprouts in a sieve, rinse with hot water and drain.
Slide omelet onto a platter, arrange spinach, vegetables and sprouts on it and divide into 2 portions. Serve immediately.
