Filling High Protein Breakfast

Tomato Omelet on Pumpkin-Seed Bread

with Olives and Capers
4.333335
Average: 4.3 (9 votes)
(9 votes)
Tomato Omelet on Pumpkin-Seed Bread

Tomato Omelet on Pumpkin-Seed Bread - Instantaneous enjoyment with abundant Mediterranean flavors

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
243
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie243 kcal(12 %)
Protein13 g(13 %)
Fat11 g(9 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.8 μg(9 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin4 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate87 μg(29 %)
Pantothenic acid1.6 mg(27 %)
Biotin21.2 μg(47 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C23 mg(24 %)
Potassium560 mg(14 %)
Calcium83 mg(8 %)
Magnesium61 mg(20 %)
Iron3.6 mg(24 %)
Iodine12 μg(6 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2.6 g
Uric acid50 mg
Cholesterol238 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 sun-dried tomatoes
½ bunch flat-leaf parsley
2 eggs
2 tablespoons mineral water (carbonated)
salt
peppers
2 slices Pumpkin-seed bread
1 tablespoon black olives (pitted)
1 tablespoon Caper (drained)
How healthy are the main ingredients?
parsleytomatoeggsalt
Preparation

Kitchen utensils

1 Non-stick pan, 1 Slotted spatula, 1 Bowl, 1 Tablespoon, 1 Fork, 1 Toaster, 1 Small knife, 1 Large knife, 1 Cutting board

Preparation steps

1.
Tomato Omelet on Pumpkin-Seed Bread preparation step 1

Dice the sun-dried tomatoes finely.

2.
Tomato Omelet on Pumpkin-Seed Bread preparation step 2

Rinse parsley, shake dry, pluck leaves and chop finely.

3.
Tomato Omelet on Pumpkin-Seed Bread preparation step 3

Stir together the eggs, mineral water, tomatoes and parsley in a small bowl. Season with salt and pepper.

4.
Tomato Omelet on Pumpkin-Seed Bread preparation step 4

Toast the bread.

5.
Tomato Omelet on Pumpkin-Seed Bread preparation step 5

Dice the olives.

6.
Tomato Omelet on Pumpkin-Seed Bread preparation step 6

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.

7.
Tomato Omelet on Pumpkin-Seed Bread preparation step 7

Serve omelets on the toasted bread, sprinkled with olives and capers.