Your Recipe

Basic omelette recipe

Zutat  Menge  Kalorien 
Ei roh ganz 132g 189kcal
Sonnenblumenöl 4.667g 41kcal

Recipe Instructions:

Ingredients
3 eggs, beaten
1 tsp sunflower oil
1 tsp butter
Method
STEP 1
Season the beaten eggs well with salt and pepper. Heat the oil and butter in a non-stick frying pan over a medium-low heat until the butter has melted and is foaming.

STEP 2
Pour the eggs into the pan, tilt the pan ever so slightly from one side to another to allow the eggs to swirl and cover the surface of the pan completely. Let the mixture cook for about 20 seconds then scrape a line through the middle with a spatula.

STEP 3
Tilt the pan again to allow it to fill back up with the runny egg. Repeat once or twice more until the egg has just set.

STEP 4
At this point you can fill the omelette with whatever you like – some grated cheese, sliced ham, fresh herbs, sautéed mushrooms or smoked salmon all work well. Scatter the filling over the top of the omelette and fold gently in half with the spatula. Slide onto a plate to serve.

Nährwertangaben 
Portionsgröße  137 g | ml
Menge pro Portion  230
962
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  4.6g 23%
Natrium 187mg 8%
Gesamte Kohlenhydrate  1g 0%
Ballaststoffe  0g 0%
Zucker  0.5g
Protein  17g 33%
Vitamin D 2.6mcg 13%
Kalzium 74mg 6%
Eisen  2.3mg 13%
Kalium 182mg 4%
* 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. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 211.2 mcg 23%
Thiamin [B1] 0.053 mg 4%
Riboflavin [B2] 0.603 mg 46%
Niacin [B3] 0.099 mg 1%
Pantothensäure [B5] 2.024 mg 40%
Vitamin B6 0.224 mg 13%
Cobalamin [B12] 1.175 mcg 0%
Folat [B9] 62.04 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 2.64 mcg 13%
Vitamin E 3.304 mg 22%
Vitamin K 0.78 mcg 1%
Betain 0.396 mg 0%
Cholin 388.089 mg 71%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1 g 0%
Sugars 0.5 g 1%
Ballaststoffe  0 g 0%
Carbohydrate 1 g 0%
Netto-Kohlenhydrate 0.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.97 g 0%
Arginin 1.082 g 0%
Asparaginsäure 1.754 g 0%
Cystein 0.359 g 0%
Glutaminsäure 2.208 g 0%
Glycin 0.57 g 0%
Histidin 0.408 g 0%
Isoleucin 0.886 g 0%
Leucin 1.434 g 0%
Lysin 1.204 g 0%
Methionin 0.502 g 0%
Phenylalanin 0.898 g 0%
Prolin 0.676 g 0%
Serin 1.282 g 0%
Threonin 0.734 g 0%
Tryptophan 0.22 g 0%
Tyrosin 0.659 g 0%
Valin 1.133 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 73.92 mg 6%
Kupfer 0.09 mg 10%
Fluorid 1.45 mcg 0%
Eisen  2.31 mg 13%
Magnesium 15.84 mg 4%
Mangan 0.04 mg 2%
Phosphor 261.36 mg 21%
Kalium 182.16 mg 4%
Selen 40.52 mcg 74%
Natrium 187.44 mg 8%
Zink 1.7 mg 15%
andere
Nährstoff Menge  DV
Wasser 100.518 g 0%
Asche 1.399 g 0%