Zucchini Omelette with Arugula and Goat Cheese
Zucchini omelette with Arugula and goat cheese - Super satiety dish for the end of the day. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Eggs are rich in protein as well as biotin, which ensures strong nails and hair.
Instead of zucchini, tomatoes, eggplant, peppers, or snow peas can be used.
(Percentage of daily recommendation)
| Calorie | 581 cal. | (28 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 197.6 μg | (329 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 248.2 μg | (83 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 50.6 μg | (112 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 201 mg | (212 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 512 mg | (51 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 36.4 μg | (18 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 14.7 g | |||
| Uric acid | 89.2 mg | |||
| Cholesterol | 630.1 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 10 ozs Zucchini
- 2 red onions
- 1 red Bell pepper
- 6 eggs
- 7 ozs milk
- salt
- peppers
- ground paprika
- 2 Tbsps olive oil
- 4 ozs Goat cheese
- 4 ozs Arugula
Preparation steps
Clean and wash the zucchini, halve lengthwise and cut into slices. Peel and halve the onions and cut into strips. Halve the bell pepper, remove the seeds, wash and cut into strips.
Whisk eggs with milk, season with salt, pepper and paprika powder.
Heat 1 tablespoon of oil in a frying pan and fry half of the vegetables for about 5 minutes. Add half of the egg-milk and let it set. Slide onto a plate. Bake a second omelet the same way.
Cut the cheese into slices. Wash the arugula and shake dry. Spread the goat's cheese and arugula on the omelets, let them slide out of the pan, and serve.
