Your Recipe

Tomato & basil omelette

Zutat  Menge  Kalorien 
Ei roh ganz 100g 143kcal
Basilikum frisch 4g 1kcal
Kirschtomaten, roh 1.983g 0kcal

Recipe Instructions:

Ingredients
2 sprigs of fresh basil
3 cherry tomatoes
2 large eggs
olive oil
Method
Pick the leaves off the basil and roughly tear them.
Cut the cherry tomatoes in half on a chopping board.
Crack the eggs into a mixing bowl.
Add a tiny pinch of salt and pepper.
Beat well with a fork until fully combined.
Place a small non-stick frying pan on a low heat to warm up. Meanwhile…
Add ½ tablespoon of olive oil to the pan and turn the heat up to high.
Carefully add the tomatoes and fry for 1 minute.
Turn the heat down to low and sprinkle over the basil leaves.
Carefully pour in the eggs, then tilt the pan to spread them out evenly.
Using a fork, swirl the eggs around the pan a little.
When the omelette begins to cook and firm up, but still has a little raw egg on top, use a spatula to ease around the edges of the omelette, then fold it over in half – when it starts to turn golden brown underneath, remove the pan from the heat and slide the omelette on to a plate.

Nährwertangaben 
Portionsgröße  106 g | ml
Menge pro Portion  144
604
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.5g 12%
Gesättigte Fettsäuren  3.1g 16%
Natrium 142mg 6%
Gesamte Kohlenhydrate  0.9g 0%
Ballaststoffe  0.1g 0%
Zucker  0.4g
Protein  13g 25%
Vitamin D 2mcg 10%
Kalzium 63mg 5%
Eisen  1.9mg 10%
Kalium 154mg 3%
* 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 171.393 mcg 19%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.46 mg 35%
Niacin [B3] 0.123 mg 1%
Pantothensäure [B5] 1.543 mg 31%
Vitamin B6 0.178 mg 10%
Cobalamin [B12] 0.89 mcg 0%
Folat [B9] 50.017 mcg 0%
Vitamin C 0.992 mg 1%
Vitamin D 2 mcg 10%
Vitamin E 1.093 mg 7%
Vitamin K 17.149 mcg 14%
Betain 0.318 mg 0%
Cholin 294.589 mg 54%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  0.9 g 0%
Sugars 0.4 g 1%
Ballaststoffe  0.1 g 0%
Carbohydrate 0.8 g 0%
Netto-Kohlenhydrate 0.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.741 g 0%
Arginin 0.825 g 0%
Asparaginsäure 1.344 g 0%
Cystein 0.273 g 0%
Glutaminsäure 1.693 g 0%
Glycin 0.437 g 0%
Histidin 0.311 g 0%
Isoleucin 0.676 g 0%
Leucin 1.094 g 0%
Lysin 0.917 g 0%
Methionin 0.382 g 0%
Phenylalanin 0.686 g 0%
Prolin 0.516 g 0%
Serin 0.975 g 0%
Threonin 0.561 g 0%
Tryptophan 0.169 g 0%
Tyrosin 0.502 g 0%
Valin 0.863 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 63.28 mg 5%
Kupfer 0.09 mg 10%
Fluorid 1.15 mcg 0%
Eisen  1.88 mg 10%
Magnesium 14.78 mg 4%
Mangan 0.08 mg 3%
Phosphor 200.72 mg 16%
Kalium 154.5 mg 3%
Selen 30.71 mcg 56%
Natrium 142.26 mg 6%
Zink 1.33 mg 12%
andere
Nährstoff Menge  DV
Wasser 81.708 g 0%
Asche 1.13 g 0%