Zucchini Omelet "Burger"
Egg yolk contains the entire daily requirement of biotin, which is important for the metabolism of all nutritional components. The protein from egg, curd cheese and turkey breast complements each other ideally and makes you full.
If your child likes it spicier, mix 1 pinch of mild curry or paprika powder into the egg mixture.
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 26.8 μg | (60 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 626 mg | (16 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 257 mg |
Ingredients
- Ingredients
- ½ small Zucchini (about 70 grams)
- 1 sprig flat-leaf parsley
- 1 slice Smoked turkey breast (about 25 grams)
- 1 egg
- 1 Tbsp
- salt
- peppers
- 1 Tbsp Canola oil
- 1 Whole wheat bun (about 45 grams)
- 1 Tbsp Herb quark
- 1 Lettuce
- 1 small Tomato (about 50 grams)
Preparation steps
Rinse, dry and coarsely grate the zucchini. Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Cut turkey breast into thin strips.
Whisk together egg, milk and salt and pepper to taste in a small bowl with a fork.
Mix in grated zucchini, parsley and turkey.
Heat the canola oil in a small non-stick skillet and pour in the egg mixture. Cook over low heat until bottom is set, 2-3 minutes.
Flip omelet and let the other side cook. Meanwhile, split buns and spread with quark.
Rinse lettuce leaf, shake dry and place on bottom bun half.
Place the omelet on bottom bun half and fold to fit.
Rinse tomato, cut out the stem and cut tomato into slices. Place on the omelet, sandwich with top bun half and serve.