Onion Omelet
Onion Omelet - Light dining with a touch of heat from red pepper flakes
Healthy, because
Even smarter
Nutritional values
This dish is rich in easily digestible protein and is an excellent source the fat-soluble vitamins A, D, and E as well.
For a small vitamin C kick, mix a handful of finely chopped herbs (for example parsley and chives) into the mix.
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 28.7 μg | (64 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 247 mg | (6 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 396 mg |
Ingredients
- Ingredients
- 3 red onions (about 7 ounces)
- 1 tsp Corn oil
- 4 eggs (small)
- 1 Tbsp mineral water
- salt
- peppers
- Nutmeg
- 1 Tbsp tender Oats
- 1 tsp Popped amaranth
- 1 tsp honey
- 1 pinch Red pepper flakes
- ½ sheet Nori seaweed
Kitchen utensils
Preparation steps
Peel the red onions and cut into rings.
Heat oil in a non-stick pan 8 inches in diameter. Fry onion rings over low heat for 8 minutes, turning frequently.
Whisk eggs and mineral water. Season with salt, pepper and freshly grated nutmeg.
Pour egg mixture over the onion rings and let thicken over low heat for 10-12 minutes.
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.
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.
