Spinach Omelet with Pesto
Spinach omelet with pesto - Crisp green in a delicate envelope
Healthy, because
Even smarter
Nutritional values
Olive oil consists largely of the monounsaturated fatty acid oleic acid. Studies have shown that people in the Mediterranean region with a high consumption of olive oil suffer less from cardiovascular diseases. Spinach contains plenty of folic acid - the B vitamin is involved in blood formation and cell renewal, among other things, and is particularly important for pregnant women because it protects the unborn child from malformations.
It is best to use butter made from pasture-raised milk. This is because it contains conjugated linoleic acids, which promote fat burning and can inhibit cancer growth.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 212.5 μg | (354 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 32 μg | (71 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 751 mg | (19 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 416 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 bunch Basil
- 1 garlic clove
- 2 Tbsps Pine nuts
- salt
- peppers
- 1 tsp lemon juice
- 7 Tbsps olive oil
- 3 ½ ozs Spinach
- 4 Tbsps Whipped cream
- 8 eggs
- 4 tsps butter
- 8 ozs small Tomatoes
- 1 ½ ozs lamb's lettuce
- ½ handful Sprout (or cress)
Preparation steps
For the pesto, wash basil, shake dry and chop. Peel and chop the garlic. Puree basil, garlic, pine nuts, salt, pepper and lemon juice with 5 tablespoons olive oil with a hand blender to a fine pesto.
Clean spinach, wash and puree very finely with cream. Beat eggs, season with salt and pepper and mix into the spinach cream.
Clean spinach, wash and puree very finely with cream. Beat eggs, season with salt and pepper and mix into the spinach cream.
Melt 1 tsp butter at a time in a non-stick frying pan. Pour in 1⁄4 of the egg mixture and cook over medium heat for 3-4 minutes until set. Turn omelet over and bake on the other side for another 3-4 minutes. Remove and keep warm in preheated oven at 80 °C / 175 ˚F. Bake another 3 omelets in this way.
Meanwhile, for the filling, wash tomatoes, halve and cut into wedges. Clean lamb's lettuce, wash and shake dry. Wash the sprouts thoroughly and drain.
Top omelets with lettuce and tomatoes, drizzle with pesto and sprinkle with sprouts.
