Filling High Protein Breakfast

Omelette with Beets and Arugula

5
Average: 5 (2 votes)
(2 votes)
Omelette with Beets and Arugula

Omelette with beets and arugula - Simply always good: whether for breakfast, lunch or dinner

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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
436
calories
Calories

Healthy, because

Even smarter

Nutritional values

Feta and Eggs score with a high protein content. This helps build and maintain muscle. The mustard oils Arugula inhibit the growth of viruses and bacteria.

A piece of baguette goes great with the beet omelette with arugula.

1 serving contains
(Percentage of daily recommendation)
Calorie436 cal.(21 %)
Protein24 g(24 %)
Fat31 g(27 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.6 mg(75 %)
Vitamin D3 μg(15 %)
Vitamin E4.6 mg(38 %)
Vitamin K89.4 μg(149 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.2 mg(14 %)
Folate164 μg(55 %)
Pantothenic acid2 mg(33 %)
Biotin27.2 μg(60 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C32 mg(34 %)
Potassium788 mg(20 %)
Calcium364 mg(36 %)
Magnesium57 mg(19 %)
Iron3.7 mg(25 %)
Iodine46 μg(23 %)
Zinc3.2 mg(40 %)
Saturated fatty acids10.9 g
Uric acid40 mg
Cholesterol426 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
2 ozs Arugula
18 ozs Beets (precooked; vacuum packed)
4 scallions
1 oz Parmesan
8 eggs
3 ½ Tbsps milk (whole)
salt
peppers
4 Tbsps Canola oil
4 ½ ozs Feta
How healthy are the main ingredients?
FetaParmesanArugulaeggsalt

Preparation steps

1.

Wash the arugula, spin it dry, sort and chop about 1/3 of it. Dice beet tubers. Clean and wash spring onions, cut into fine rings; set some aside for garnish.

2.

Grate the Parmesan cheese. Whisk eggs with milk, Parmesan, salt and pepper. Stir in chopped arugula.

3.

In a small frying pan, heat 1 tablespoon oil. Fry 1/4 of the spring onions in it over medium heat for 3 minutes until translucent. Add 1/4 of the beet, pour 1/4 of the egg mixture and let it fry for about 5 minutes over medium heat. Then slide onto a plate and keep warm in a preheated oven at 80 °C / 175 ˚F.

4.

Prepare 3 more omelets from the remaining ingredients in the same way. To serve, crumble feta over the omelets and sprinkle with remaining arugula and green onions.