Omelet with Sugar Peas, Carrots and Parlsey
Nutritional values
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 45.6 μg | (76 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 24.6 μg | (55 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 771 mg | (19 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 10.6 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 254 mg | |||
| Complete sugar | 15 g |
Ingredients
- For the omelets
- 300 grams carrots
- 250 grams Snow peas
- 1 bunch parsley (leaves)
- 1 Tbsp butter
- 4 eggs
- 2 Tbsps Pastry flour
- ¼ l milk
- butter (for frying)
- For the bechamel
- ¼ l milk
- 1 Tbsp Pastry flour
- 1 Tbsp butter
- salt (and white pepper)
Preparation steps
For the omelets, rinse and trim the snow peas and cut into bite-sized pieces.
Peel the carrots, halve lengthwise and cut diagonally into long, thin slices. Blanch in salted water for about 7 minutes. Remove and drain.
Blanch the snow peas for about 5 minutes. Remove, rinse cold and drain.
For the bechamel, melt the butter in a saucepan, add the flour and sauté while stirring. Gradually stir in the cold milk, beating with a whisk and season with salt and pepper. Simmer for about 10 minutes, stirring occasionally.
For the omelets, combine the eggs with the flour and milk and season with salt and pepper.
Fry 4 omelets in some butter, one at a time. Keep warm.
Toss the vegetables in some butter, heat through and season with salt and pepper.
Transfer the omelets to plates and distribute some vegetables over each one. Shower with parsley and drizzle with bechamel. Fold the omelets over and serve immediately.
