Tofu and Vegetable Omelette

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Tofu and Vegetable Omelette
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
270
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie270 cal.(13 %)
Protein20 g(20 %)
Fat15 g(13 %)
Carbohydrates13 g(9 %)
Sugar added1 g(4 %)
Roughage6.2 g(21 %)
Vitamin A1.3 mg(163 %)
Vitamin D1.7 μg(9 %)
Vitamin E10.3 mg(86 %)
Vitamin K70.7 μg(118 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin6 mg(50 %)
Vitamin B₆0.6 mg(43 %)
Folate172 μg(57 %)
Pantothenic acid1.3 mg(22 %)
Biotin22 μg(49 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C113 mg(119 %)
Potassium717 mg(18 %)
Calcium206 mg(21 %)
Magnesium85 mg(28 %)
Iron4.1 mg(27 %)
Iodine17 μg(9 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.7 g
Uric acid74 mg
Cholesterol226 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
250 grams Tofu
2 carrots (200 g)
1 stalk Leeks
1 small Green Bell pepper (150 g)
1 small Red Bell pepper (150 g)
4 eggs
3 Tbsps light soy sauce
Curry powder
ground ginger
peppers
1 pinch sugar
1 Tbsp butter (15 g)
1 Tbsp soybean oil
salt
cayenne pepper
How healthy are the main ingredients?
TofuLeeksoy saucesoybean oilsugarcarrot

Preparation steps

1.

Pat the tofu dry and chop. Peel and slice the carrots into matchsticks.

2.

Rinse and thinly slice the leeks into rings. Rinse, deseed and derib the peppers. Slice into thin strips.

3.

Beat the eggs with 2 tablespoons of the soy sauce. Stir in the curry powder, ginger powder, pepper and a pinch of sugar.

4.

Melt the butter in a frying pan. Cook 4 omelettes with the egg mixture, one after the other. Hold warm in a preheated 80°C (approximately 175°F) (smallest stage gas recirculation 60 ° C).

5.

Heat the oil in a frying pan over medium heat. Cook the tofu cubes until golden. Add the vegetables and remaining soy sauce and cook, while continuously stirring, until the vegetables are tender, about 10 minutes. Season with salt and cayenne pepper.

6.

For serving: Divide the omelettes between 4 plates. Divide the vegetable mixture between the omelettes and fold to enclose the filling.