Your Recipe

Kai Jeow (Thai Omelet):

Zutat  Menge  Kalorien 
Ei roh ganz 200g 286kcal
Sojasauce aus Soja und Weizen (Shoyu) 16g 8kcal
Sauce, Fisch, servierfertig 36g 13kcal
Schweinefleisch, frisch, Schulter, (Boston Butt), Blatt (Steaks), trennbar mager und fett, roh 30g 56kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4 eggs
• 1/4 cup minced pork (or substitute with minced chicken, shrimp, or tofu)
• 2 tbsp fish sauce
• 1 tbsp soy sauce
• Vegetable oil for frying
• Cooked rice for serving
Instructions:
1. In a bowl, beat eggs with fish sauce and soy sauce until well combined.
2. Heat vegetable oil in a non-stick skillet over medium heat.
3. Add minced pork (or other protein) to the skillet and cook until browned.
4. Pour beaten eggs over the pork in the skillet, swirling to spread evenly.
5. Cook until the bottom is set and golden brown.
6. Carefully flip the omelet and cook the other side until cooked through.
7. Remove from heat and transfer to a plate.
8. Serve hot with cooked rice.

Nährwertangaben 
Portionsgröße  141 g | ml
Menge pro Portion  181
759
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 15%
Gesättigte Fettsäuren  3.8g 19%
Natrium 2004mg 87%
Gesamte Kohlenhydrate  1.8g 1%
Ballaststoffe  0.1g 0%
Zucker  1.1g
Protein  17g 34%
Vitamin D 2.1mcg 11%
Kalzium 69mg 5%
Eisen  2.2mg 12%
Kalium 272mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 161.02 mcg 18%
Thiamin [B1] 0.123 mg 10%
Riboflavin [B2] 0.533 mg 41%
Niacin [B3] 1.305 mg 8%
Pantothensäure [B5] 1.795 mg 36%
Vitamin B6 0.326 mg 19%
Cobalamin [B12] 1.113 mcg 0%
Folat [B9] 57.3 mcg 0%
Vitamin C 0.09 mg 0%
Vitamin D 2.105 mcg 11%
Vitamin E 1.083 mg 7%
Vitamin K 0.4 mcg 0%
Betain 3.269 mg 0%
Cholin 308.835 mg 56%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1.8 g 1%
Sugars 1.1 g 2%
Ballaststoffe  0.1 g 0%
Carbohydrate 0.7 g 0%
Netto-Kohlenhydrate 0.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.912 g 0%
Arginin 1.031 g 0%
Asparaginsäure 1.642 g 0%
Cystein 0.312 g 0%
Glutaminsäure 2.216 g 0%
Glycin 0.574 g 0%
Histidin 0.436 g 0%
Isoleucin 0.825 g 0%
Leucin 1.352 g 0%
Lysin 1.185 g 0%
Methionin 0.46 g 0%
Phenylalanin 0.818 g 0%
Prolin 0.657 g 0%
Serin 1.115 g 0%
Threonin 0.695 g 0%
Tryptophan 0.202 g 0%
Tyrosin 0.618 g 0%
Valin 1.021 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 68.78 mg 5%
Kupfer 0.1 mg 11%
Fluorid 1.1 mcg 0%
Eisen  2.17 mg 12%
Magnesium 52.42 mg 12%
Mangan 0.15 mg 7%
Phosphor 241.04 mg 19%
Kalium 272.34 mg 6%
Selen 36.31 mcg 66%
Natrium 2003.77 mg 87%
Zink 1.86 mg 17%
andere
Nährstoff Menge  DV
Wasser 105.024 g 0%
Asche 6.037 g 0%