Your Recipe

Fresh Corn Omelet

Zutat  Menge  Kalorien 
Mais 164g 141kcal
Butter ohne Salz 37.8g 271kcal
Cheddarkäse 60g 241kcal
Ei roh ganz 500g 715kcal
Speisesalz 1.4225g 0kcal
Schwarzer Pfeffer 0.575g 1kcal

Recipe Instructions:

Ingredients
10 large eggs
2 tablespoons water
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons plus 2 tablespoons butter, divided
1 cup fresh or frozen corn, thawed
1/2 cup shredded cheddar cheese
Fresh salsa
Directions
In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat 2 teaspoons butter over medium heat. Add corn; cook and stir 1-2 minutes or until tender. Remove from pan.
In same pan, heat 1 tablespoon butter over medium-high heat. Pour in half of the egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon half of the corn on 1 side; sprinkle with 1/4 cup cheese. Fold omelet in half. Cut in half; slide each half onto a plate.
Repeat with remaining butter, egg mixture and filling. Serve with salsa.

Nährwertangaben 
Portionsgröße  191 g | ml
Menge pro Portion  342
1433
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  15g 73%
Natrium 421mg 18%
Gesamte Kohlenhydrate  9.2g 3%
Ballaststoffe  0.9g 3%
Zucker  3.1g
Protein  25g 51%
Vitamin D 2.6mcg 13%
Kalzium 180mg 14%
Eisen  2.4mg 14%
Kalium 299mg 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 318.917 mcg 35%
Thiamin [B1] 0.119 mg 10%
Riboflavin [B2] 0.661 mg 51%
Niacin [B3] 0.834 mg 5%
Pantothensäure [B5] 2.284 mg 46%
Vitamin B6 0.261 mg 15%
Cobalamin [B12] 1.294 mcg 0%
Folat [B9] 80.328 mcg 0%
Vitamin C 2.788 mg 3%
Vitamin D 2.59 mcg 13%
Vitamin E 1.668 mg 11%
Vitamin K 3.17 mcg 3%
Betain 0.493 mg 0%
Cholin 381.198 mg 69%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  9.2 g 3%
Sugars 3.1 g 6%
Ballaststoffe  0.9 g 3%
Carbohydrate 9.2 g 0%
Netto-Kohlenhydrate 6.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.156 g 0%
Arginin 1.164 g 0%
Asparaginsäure 2.029 g 0%
Cystein 0.37 g 0%
Glutaminsäure 3.081 g 0%
Glycin 0.676 g 0%
Histidin 0.507 g 0%
Isoleucin 1.078 g 0%
Leucin 1.8 g 0%
Lysin 1.357 g 0%
Methionin 0.587 g 0%
Phenylalanin 1.077 g 0%
Prolin 1.144 g 0%
Serin 1.398 g 0%
Threonin 0.908 g 0%
Tryptophan 0.301 g 0%
Tyrosin 0.845 g 0%
Valin 1.365 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 180.31 mg 14%
Kupfer 0.12 mg 13%
Fluorid 1.7 mcg 0%
Eisen  2.44 mg 14%
Magnesium 34.66 mg 8%
Mangan 0.12 mg 5%
Phosphor 354.74 mg 28%
Kalium 298.81 mg 6%
Selen 43 mcg 78%
Natrium 420.5 mg 18%
Zink 2.35 mg 21%
andere
Nährstoff Menge  DV
Wasser 133.398 g 0%
Asche 2.504 g 0%