Zucchini Omelette with Turkey and Tomato Dip
Zucchini Omelette with Turkey and Tomato Dip - Fill the court up with this high quality protein dish!
Healthy, because
Even smarter
Nutritional values
Turkey breast and eggs provide plenty of high-quality protein, which is needed for muscle building, among other things.
If you like, you can also enjoy a satiation side dish with complex carbohydrates, for example boiled potatoes.
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 35.7 μg | (60 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 47 μg | (104 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,121 mg | (28 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 497 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 Tomatoes
- 1 shallot
- 1 garlic clove
- 1 tsp Coconut oil
- salt
- peppers
- 1 tsp dried oregano
- 3 Zucchini
- 8 eggs
- 100 milliliters mineral water
- Nutmeg
- 500 grams turkey breasts
- 2 tsps Ghee (clarified butter; 10 grams)
Preparation steps
For the tomato dip, blanch the tomatoes in hot water, rinse with cold water, peel, cut into quarters, remove the core and dice finely. Peel the shallot and garlic, and finely chop.
Heat coconut oil in a pan and saute the shallot and garlic in it until soft over medium heat. Add the tomatoes and 100 ml (approximately ½ cup) of mineral water. Mix in the oregano and season with salt and pepper. Let simmer for 10-15 minutes. Remove from the heat.
Rinse and trim the summer squash, and cut into thin slices. Whisk the eggs with water, and season with salt, pepper and nutmeg.
Rinse the turkey breasts under cold water, pat dry, and season with salt and pepper. Heat 1 teaspoon ghee in a pan and fry the turkey in it from both sides until golden brown over medium heat for about 8-10 minutes.
Heat the remaining ghee in another pan and saute the summer squash slices in it for 2-3 minutes. Pour the egg mixture and spread evenly. Cook for a while, flip the omelette and cook for another 2-3 minutes.
Cut the turkey breasts into slices, and cut the omelette into pieces. Serve on 4 plates with tomato dip.
