Omelette with Cauliflower Filling
Healthy, because
Even smarter
Nutritional values
The cauliflower is easily digestible due to its fine cell structure. Even babies and irritable bowel patients can tolerate it without any problems; however, the cabbage also scores points with its minerals, nutrients, and plenty of potassium that keeps our heart in tact. The eggs make the omelette rich in protein, which is important for strong muscles. In addition, it contains vitamin A, which helps our eyesight.
If you want this recipe to be quicker, you can skip the sauce for the omelette recipe and instead sprinkle the cooked cauliflower with cheese. The pancake tastes just as delicious if you fill it with other vegetables. Try a zucchini omelette. For this, clean and wash a zucchini, cut it into cubes and fry it in a pan.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 329.1 μg | (549 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 266 μg | (89 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 49.2 μg | (109 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 1,251 mg | (31 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 678 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 3 eggs
- 1 tsp butter
- 3 ozs Cauliflower (pre-cooked)
- 1 tsp lemon juice
- salt
- freshly ground peppers
- Lettuce
- 2 Cherry tomatoes
- 1 tsp Vinegar
- 2 tsps vegetable oil
- parsley (for sprinkling)
Preparation steps
To make sauce: Melt butter in a small saucepan until foamy, sprinkle with flour and let cook briefly. Little by little, vigorously whisk in milk until smooth. Season with salt, pepper and nutmeg. Stir in cauliflower and heat until warmed through.
Beat eggs with 1 tablespoon water. Season with salt and pepper. In a pan, melt butter over medium heat. Pour in eggs and cover half of the eggs with cauliflower sauce. Sprinkle with lemon juice, cover pan and cook until the surface of the omelet is just set. Fold omelet over and cook a few minutes more.
Whisk vinegar with oil and season with salt and pepper. Mix dressing with rinsed, dried lettuce and halved tomatoes. Sprinkle omelet with parsley and serve with the salad.
