Your Recipe

Healthy pepper, tomato & ham omelette

Ingredient Amount Calories
Peppers, raw, red, sweet 149g 39kcal
Tomatoes 400g 72kcal
Cheese cheddar 25g 101kcal
Egg raw whole 100g 143kcal
Egg white raw 90g 47kcal
Olive oil 4.5g 40kcal
Onions, spring or scallions (includes tops and bulb), raw 13g 4kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 whole eggs and 3 egg whites
1 tsp olive oil
1 red pepper, deseeded and finely chopped
2 spring onions, white and green parts kept separate, and finely chopped
few slices wafer-thin extra-lean ham, shredded
25g reduced-fat mature cheddar
wholemeal toast, to serve (optional)
1-2 chopped fresh tomatoes, to serve (optional)

Method
STEP 1
Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.

STEP 2
Sprinkle on the ham and cheese, and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onions sprinkled on top, the chopped tomato and some wholemeal toast, if you like.

Nutrition Facts
Portion Size 391 g | ml
Amount Per Portion 222
931
kcal
kilojoules
% Daily Value *
Total Fat 12g 15%
Saturated Fat 4.3g 22%
Sodium 241mg 10%
Total Carbohydrate 14g 5%
Dietary Fiber 4.1g 15%
Sugar 9.1g
Protein 17g 33%
Vitamin D 1.1mcg 5%
Calcium 150mg 12%
Iron 1.9mg 11%
Potassium 801mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 326.34 mcg 36%
Thiamin [B1] 0.143 mg 12%
Riboflavin [B2] 0.586 mg 45%
Niacin [B3] 2.044 mg 13%
Pantothenic acid [B5] 1.322 mg 26%
Vitamin B6 0.476 mg 28%
Cobalamin [B12] 0.623 mcg 0%
Floate [B9] 97.105 mcg 0%
Vitamin C 123.982 mg 138%
Vitamin D 1.075 mcg 5%
Vitamin E 3.231 mg 22%
Vitamin K 35.835 mcg 30%
Betaine 0.449 mg 0%
Choline 167.507 mg 30%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.9 g 5%
Sugars 9.1 g 18%
Dietary fiber 4.1 g 15%
Carbohydrate 13.4 g 0%
Net carbs 4.8g
Aminoacids
Nutrient Amount DV
Alanine 0.857 g 0%
Arginine 0.847 g 0%
Aspartic acid 1.923 g 0%
Cysteine 0.313 g 0%
Glutamic acid 3.17 g 0%
Glycine 0.535 g 0%
Histidine 0.396 g 0%
Isoleucine 0.84 g 0%
Leucine 1.321 g 0%
Lysine 1.019 g 0%
Methionine 0.467 g 0%
Phenylalanine 0.868 g 0%
Proline 0.806 g 0%
Serine 1.037 g 0%
Threonine 0.699 g 0%
Tryptophan 0.23 g 0%
Tyrosine 0.632 g 0%
Valine 1.033 g 0%
Minerals
Nutrient Amount DV
Calcium 149.82 mg 12%
Copper 0.19 mg 21%
Fluoride 5.15 mcg 0%
Iron 1.9 mg 11%
Magnesium 46.57 mg 11%
Manganese 0.34 mg 15%
Phosphorus 232.4 mg 19%
Potassium 801.01 mg 17%
Selenium 28.03 mcg 51%
Sodium 241.39 mg 10%
Zinc 1.67 mg 15%
Other
Nutrient Amount DV
Water 345.808 g 0%
Ash 3.679 g 0%