Tomato Omelet on Pumpkin-Seed Bread
Tomato Omelet on Pumpkin-Seed Bread - Instantaneous enjoyment with abundant Mediterranean flavors
Healthy, because
Even smarter
Nutritional values
The eggs in this dish contain half your daily required amount of biotin, which supports healthy hair, fingernails and skin.
Serve this with a tomato salad to enhance the Mediterranean flavors and add healthy bioactive substances such as the cell-protecting lycopene.
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 39.6 μg | (66 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 238 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 3 sun-dried Tomatoes
- ½ bunch flat-leaf parsley
- 2 eggs
- 2 Tbsps mineral water (carbonated)
- salt
- peppers
- 2 slices Pumpkin-seed bread
- 1 Tbsp black olives (pitted)
- 1 Tbsp Caper (drained)
Kitchen utensils
Preparation steps
Dice the sun-dried tomatoes finely.
Rinse parsley, shake dry, pluck leaves and chop finely.
Stir together the eggs, mineral water, tomatoes and parsley in a small bowl. Season with salt and pepper.
Toast the bread.
Dice the olives.
Pour half of the egg mixture into a small dry non-stick pan and cook over low heat until set, about 4 minutes. Remove from pan. Repeat with the remaining egg mixture.
Serve omelets on the toasted bread, sprinkled with olives and capers.
