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EatSmarter exclusive recipe

Onion Omelet

with Spicy Oat Crumble
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Onion Omelet

Onion Omelet - Light dining with a touch of heat from red pepper flakes

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
235
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie235 kcal(11 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates13 g(9 %)
Sugar added3 g(12 %)
Roughage2 g(7 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.9 μg(15 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.2 mg(14 %)
Folate106 μg(35 %)
Pantothenic acid1.8 mg(30 %)
Biotin28.7 μg(64 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C6 mg(6 %)
Potassium247 mg(6 %)
Calcium115 mg(12 %)
Magnesium45 mg(15 %)
Iron3.2 mg(21 %)
Iodine20 μg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.7 g
Uric acid28 mg
Cholesterol396 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3
red Onions (about 200 grams)
1 teaspoon
4
Eggs (small)
1 tablespoon
1 tablespoon
tender Oats (about 10 grams)
1 teaspoon
Popped amaranth (approximately 5 grams)
1 teaspoon
1 pinch
½ sheet
Preparation

Kitchen utensils

2 Non-stick pans, 1 Large knife, 1 Cutting board, 1 Wooden spoon, 1 Whisk, 1 Medium bowl, 1 Teaspoon, 1 Tablespoon, 1 Fine grater, 1 Kitchen shears, 1 Plate

Preparation steps

1.
Onion Omelet preparation step 1

Peel the red onions and cut into rings.

2.
Onion Omelet preparation step 2

Heat oil in a non-stick pan (about 20 cm/approximately 8 inches in diameter). Fry onion rings over low heat for 8 minutes, turning frequently.

3.
Onion Omelet preparation step 3

Whisk eggs and mineral water. Season with salt, pepper and freshly grated nutmeg.

4.
Onion Omelet preparation step 4

Pour egg mixture over the onion rings and let thicken over low heat for 10-12 minutes.

5.
Onion Omelet preparation step 5

Meanwhile, lightly toast the red pepper flakes in another non-stick pan. Add oats and amaranth and cook over medium heat. Stir in honey and 1 pinch of salt. Transfer to a plate.

6.
Onion Omelet preparation step 6

Cut nori seaweed with kitchen shears into short, thin strips. Arrange the onion omelet on a plate with the spicy oat crumble and the seaweed strips.