Vegetable Omelets
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
340
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 34.3 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 47.7 μg | (106 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 654 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 carrot (peeled, cut into thin strips)
- 100 grams Snow peas (cut into thin strips)
- 2 scallions (trimmed, cut into thin strips)
- 80 grams Bamboo shoots (drained, cut into thin strips)
- 2 shallots (peeled, cut lengthwise into thin strips)
- 2 Tbsps vegetable oil
- 12 eggs
- 1 tsp ginger
- 10 Tbsps soy sauce
- 1 generous pinch Chili powder
- 4 Tbsps milk
- salt
- freshly ground peppers
- 5 Tbsps White vinegar
Preparation steps
1.
Mix soy sauce with vinegar and pour into 4 small bowls.
2.
Mix the vegetables together and sauté half of them briefly in a large non-stick skillet with 1 tablespoon oil.
3.
Beat the eggs with ginger, chili powder and milk. Season with salt and pepper. Put half of egg mixture into the pan with the vegetables and gently stir over low heat until the mixture begins to thicken, then fold mixture in half and cook until browned, about 2 minutes. Carefully turn and cook until browned on the second side.
4.
Follow the same procedure to cook the remaining vegetables and eggs.
5.
Cut the omelets into wide pieces and spread on warmed plates. Serve with the soy sauce dip.
