Potato Corn Omelet
Potato Corn Omelet - Hearty light satisfying egg dish
Healthy, because
Even smarter
Nutritional values
The combination of potatoes and eggs offers a particularly high-quality protein quality that the body can process very well. The broccoli has a lot of vitamin C in the luggage. This is important for strong defenses.
If you have leftover cooked potatoes from the day before, this omelet is the perfect way to put them to delicious use.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 182.5 μg | (304 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 112.9 μg | (38 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 23.8 μg | (12 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 125.6 mg | |||
| Cholesterol | 149.7 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 Tbsp olive oil
- 22 ozs small new Potato
- 10 ozs Broccoli
- 14 ozs corn cobs (alternatively frozen corn)
- salt
- 3 eggs
- 3 ½ Tbsps milk (whole)
- peppers
- ½ tsp Dried mediterranean Fresh herbs
Preparation steps
Brush a large frying pan with oil. Wash potatoes thoroughly with skin on, dry, cut in half crosswise, and place side by side in pan with cut side down. Pour in 10 ounces of cold water. Cover the pan loosely with a lid so that steam can still escape.
Cook potatoes on the stove over high heat for 16-18 minutes, until the water is fully evaporated and the potatoes begin to caramelize.
Meanwhile, clean broccoli, wash and cut into florets. Clean and wash corn on the cob and cut kernels from the cob. Cook both together in boiling salted water for 5-8 minutes over medium heat. Then drain and rinse.
Meanwhile, whisk eggs and milk and season with salt, pepper and herbs.
Once the potatoes caramelize, remove the lid (caution: hot steam will escape!) and add the corn and broccoli to the potatoes. Reduce the temperature to medium heat. Pour egg mixture into the pan, cover everything again and let it set for 7-9 minutes. Serve divided into pieces.
