Your Recipe

Jill’s cheese-crusted keto omelet

Zutat  Menge  Kalorien 
Truthahn rohes Fleisch nur ganz 28g 32kcal
Ei roh ganz 100g 143kcal
Sahne schwere Schlagsahne 28.88g 98kcal
Pilz weiss 36g 8kcal
Oregano getrocknet 1.8g 5kcal
Kirschtomaten, roh 70g 13kcal
Käse, creme 22g 77kcal
Käse, Parmesan, gerieben 85g 353kcal

Recipe Instructions:

Ingredients
Omelet
2 large eggs
2 tbsp heavy whipping cream
salt and ground black pepper
½ tbsp butter or coconut oil (optional)
85 g (180 ml) shredded cheese
Filling
2 mushrooms, sliced
2 (35 g) cherry tomatoes, sliced
120 ml (15 g) baby spinach
2 tbsp cream cheese (optional)
28 g deli turkey
1 tsp dried oregano
Instructions
Whisk together eggs and cream in a bowl. Season with salt and pepper.
Heat the butter over medium heat in a non-stick frying pan. Spread out the cheese in an even layer so it covers the entire base of the pan. Fry over medium heat until bubbly.
Carefully pour the egg mixture over the cheese and lower the heat. Cook for a few minutes without stirring.
Fill one half of the omelet with mushrooms, tomatoes, baby spinach, cream cheese, turkey and oregano. Fry for a few minutes more.
When the egg mixture starts to set (it can still be quite loose on top, but not too loose), fold the empty half over the side with toppings to form a crescent. Fry for a few more minutes and enjoy!

Nährwertangaben 
Portionsgröße  372 g | ml
Menge pro Portion  728
3048
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 52g 66%
Gesättigte Fettsäuren  29g 146%
Natrium 1699mg 74%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  2g 7%
Zucker  5.5g
Protein  55g 110%
Vitamin D 3mcg 15%
Kalzium 1201mg 92%
Eisen  3.8mg 21%
Kalium 646mg 14%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 574.557 mcg 64%
Thiamin [B1] 0.158 mg 13%
Riboflavin [B2] 1.082 mg 83%
Niacin [B3] 4.423 mg 28%
Pantothensäure [B5] 3.092 mg 62%
Vitamin B6 0.576 mg 34%
Cobalamin [B12] 2.536 mcg 0%
Folat [B9] 79.781 mcg 0%
Vitamin C 10.561 mg 12%
Vitamin D 3.015 mcg 15%
Vitamin E 2.454 mg 16%
Vitamin K 22.396 mcg 19%
Betain 4.04 mg 0%
Cholin 346.137 mg 63%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.8 g 4%
Sugars 5.5 g 11%
Ballaststoffe  2 g 7%
Carbohydrate 4 g 0%
Netto-Kohlenhydrate 5.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.279 g 0%
Arginin 2.602 g 0%
Asparaginsäure 4.401 g 0%
Cystein 0.591 g 0%
Glutaminsäure 11.539 g 0%
Glycin 1.423 g 0%
Histidin 1.939 g 0%
Isoleucin 2.886 g 0%
Leucin 5.223 g 0%
Lysin 4.929 g 0%
Methionin 1.571 g 0%
Phenylalanin 2.942 g 0%
Prolin 5.288 g 0%
Serin 3.433 g 0%
Threonin 2.238 g 0%
Tryptophan 0.765 g 0%
Tyrosin 2.795 g 0%
Valin 3.728 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 1201.36 mg 92%
Kupfer 0.3 mg 34%
Fluorid 3.58 mcg 0%
Eisen  3.81 mg 21%
Magnesium 82.71 mg 20%
Mangan 0.24 mg 11%
Phosphor 966.66 mg 77%
Kalium 645.79 mg 14%
Selen 63.53 mcg 116%
Natrium 1699.27 mg 74%
Zink 5.05 mg 46%
andere
Nährstoff Menge  DV
Wasser 246.371 g 0%
Asche 8.031 g 0%