Your Recipe

Mediterranean Omelet

Ingredient Amount Calories
Onions 17g 7kcal
Tomatoes 180g 32kcal
Butter without salt 14g 100kcal
Cheese feta 64.75g 172kcal
Egg raw whole 200g 286kcal
Salt, table 0.7g 0kcal

Recipe Instructions:

Ingredients
4 large eggs
1/4 cup water
1/8 teaspoon salt
Dash pepper
1 tablespoon butter
1/4 cup crumbled feta or goat cheese
1/4 cup chopped tomato
1 green onion, chopped

Directions
In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edge. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.
When eggs are thickened and no liquid egg remains, add cheese, tomato and green onion to 1 side. Fold omelet in half; slide onto a plate. Cut into 2 portions.

Nutrition Facts
Portion Size 238 g | ml
Amount Per Portion 299
1249
kcal
kilojoules
% Daily Value *
Total Fat 22g 29%
Saturated Fat 13g 66%
Sodium 652mg 28%
Total Carbohydrate 6.3g 2%
Dietary Fiber 1.2g 4%
Sugar 3.1g
Protein 22g 43%
Vitamin D 2.1mcg 11%
Calcium 228mg 18%
Iron 2.2mg 12%
Potassium 385mg 8%
* 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 286.149 mcg 32%
Thiamin [B1] 0.127 mg 11%
Riboflavin [B2] 0.752 mg 58%
Niacin [B3] 0.943 mg 6%
Pantothenic acid [B5] 1.944 mg 39%
Vitamin B6 0.39 mg 23%
Cobalamin [B12] 1.449 mcg 0%
Floate [B9] 72.685 mcg 0%
Vitamin C 12.959 mg 14%
Vitamin D 2.13 mcg 11%
Vitamin E 1.758 mg 12%
Vitamin K 8.617 mcg 7%
Betaine 0.309 mg 0%
Choline 306.85 mg 56%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 6.3 g 2%
Sugars 3.1 g 6%
Dietary fiber 1.2 g 4%
Carbohydrate 6.3 g 0%
Net carbs 3.2g
Aminoacids
Nutrient Amount DV
Alanine 0.97 g 0%
Arginine 1.002 g 0%
Aspartic acid 1.715 g 0%
Cysteine 0.308 g 0%
Glutamic acid 2.879 g 0%
Glycine 0.484 g 0%
Histidine 0.453 g 0%
Isoleucine 0.952 g 0%
Leucine 1.568 g 0%
Lysine 1.339 g 0%
Methionine 0.506 g 0%
Phenylalanine 0.928 g 0%
Proline 0.978 g 0%
Serine 1.378 g 0%
Threonine 0.791 g 0%
Tryptophan 0.239 g 0%
Tyrosine 0.732 g 0%
Valine 1.225 g 0%
Minerals
Nutrient Amount DV
Calcium 228.33 mg 18%
Copper 0.14 mg 15%
Fluoride 3.47 mcg 0%
Iron 2.22 mg 12%
Magnesium 29.04 mg 7%
Manganese 0.15 mg 7%
Phosphorus 332.85 mg 27%
Potassium 385.49 mg 8%
Selenium 35.67 mcg 65%
Sodium 652.01 mg 28%
Zinc 2.39 mg 22%
Other
Nutrient Amount DV
Water 187.778 g 0%
Ash 4.029 g 0%