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Vegetable omelet with dill-pan sauce

David Janitzek
Jun 18, 2024
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Preparation steps

Prepare the omelet cake - mix eggs, flour and yogurt (4 spoons). Wash the vegetables (tomatoes with boiling water, peel them from the skin) and cut them into small pieces. Warm up the oil on the pan and pour in the mass. Add tomato, finely sliced peppers, frozen peas, sliced olives to an omelet when it starts to cut.

Prepare the sauce – chop the dill and garlic finely, mix the yogurt with the dill and garlic. On the plate, sprinkle the dish with rucola and chopped nuts.

Preparation time

25 Minutes

Number of portions

1

Degree of flatness

1 / 5

Allergens

Gluten, Milk, Lactose

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Oat flour

1 × Teaspoon (6 g)

6 g

Protein	0.84g / 95.05 g
Fiber	0.402g / 30 g
Fat	0.54g / 142.58 g
Carbohydrate	3.942g / 237.63 g

Whole chicken eggs (S)

1 × Piece (43 g)

43 g

Natural Yogurt 2%

1 × Tablespoon (25 g)

25 g

Cold-pressed rape oil

1 × Tablespoon (10 ml)

10 ml

Fatty monounsaturated	6.076g g
Fatty saturated	0.525g g
Fatty polyunsaturated	2.86g g
Fat	10g / 142.58 g
Vitamin E	2.905mg / 14 mg

Green peas, frozen

1 × Tablespoon (15 g)

15 g

Pickled green olives

1 × Piece (3 g)

3 g

Dill fresh or dried

1 × Tablespoon (4 g)

4 g

Garlic

1 × Tooth (5 g)

5 g

Rucola

1 × Handfull (20 g)

20 g

Walnuts

1 × Piece (4 g)

4 g

Nutritional composition for all portions of the recipe

Proteins 20%

9.89g / 95.05 g

Fats 30%

18.25g / 63.37 g

Carbohydrates 50%

11.65g / 105.61 g

Kcal

250.41Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	5.375g / 95.05 g
Cholesterol	154.8mg mg
Zinc	0.7568mg / 10 mg
Phosphorus	87.72mg / 700 mg
Fatty monounsaturated	1.8662g g
Fatty saturated	1.29g g
Fatty polyunsaturated	0.3139g g
Magnesium	5.16mg / 350 mg
Manganese	0.0129mg / 2.3 mg
Copper	0.0258mg / 1.5 mg
Potassium	57.19mg / 4000 mg
Sodium	60.63mg / 1500 mg
Fat	4.171g / 142.58 g
Calcium	20.21mg / 1000 mg
Vitamin B1 (Thiamin)	0.0275mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.688µg / 4 µg
Vitamin B2 (Riboflavin)	0.2331mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0258mg / 15 mg
Vitamin B6 (Pyridoxine)	0.043mg / 1.6 mg
Vitamin B9 (Folic acid)	27.95µg / 300 µg
Vitamin A	116.96µg / 800 µg
Vitamin D	0.731µg / 100 µg
Vitamin E	0.3139mg / 14 mg
Carbohydrate	0.258g / 237.63 g
Iron	0.946mg / 15 mg

Protein	1.075g / 95.05 g
Cholesterol	2mg mg
Zinc	0.115mg / 10 mg
Phosphorus	30.5mg / 700 mg
Ascorbic acid - Vitamin C	0.25mg / 110 mg
Fatty monounsaturated	0.1575g g
Fatty saturated	0.2975g g
Fatty polyunsaturated	0.015g g
Magnesium	4.25mg / 350 mg
Copper	0.0075mg / 1.5 mg
Potassium	50mg / 4000 mg
Sodium	15.75mg / 1500 mg
Fat	0.5g / 142.58 g
Calcium	42.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.0115mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.125µg / 4 µg
Vitamin B2 (Riboflavin)	0.054mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.035mg / 15 mg
Vitamin B6 (Pyridoxine)	0.015mg / 1.6 mg
Vitamin B9 (Folic acid)	2.5µg / 300 µg
Vitamin A	4µg / 800 µg
Vitamin D	0.0075µg / 100 µg
Vitamin E	0.0075mg / 14 mg
Carbohydrate	1.55g / 237.63 g
Iron	0.025mg / 15 mg

Protein	0.96g / 95.05 g
Fiber	0.87g / 30 g
Zinc	0.1815mg / 10 mg
Phosphorus	15.75mg / 700 mg
Ascorbic acid - Vitamin C	3.45mg / 110 mg
Fatty monounsaturated	0.0195g g
Fatty saturated	0.024g g
Fatty polyunsaturated	0.006g g
Magnesium	3.75mg / 350 mg
Manganese	0.081mg / 2.3 mg
Copper	0.039mg / 1.5 mg
Potassium	45.75mg / 4000 mg
Sucrose	0.3g g
Sodium	0.3mg / 1500 mg
Fat	0.06g / 142.58 g
Calcium	2.85mg / 1000 mg
Vitamin B1 (Thiamin)	0.0441mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0207mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.3495mg / 15 mg
Vitamin B6 (Pyridoxine)	0.021mg / 1.6 mg
Vitamin B9 (Folic acid)	7.995µg / 300 µg
Vitamin A	9.75µg / 800 µg
Vitamin E	0.0555mg / 14 mg
Carbohydrate	2.445g / 237.63 g
Iron	0.24mg / 15 mg

Protein	0.042g / 95.05 g
Fiber	0.072g / 30 g
Zinc	0.0066mg / 10 mg
Phosphorus	0.51mg / 700 mg
Fatty monounsaturated	0.2661g g
Fatty saturated	0.0534g g
Fatty polyunsaturated	0.0426g g
Magnesium	0.66mg / 350 mg
Manganese	0.0024mg / 2.3 mg
Copper	0.0069mg / 1.5 mg
Potassium	1.65mg / 4000 mg
Sucrose	0.003g g
Sodium	72mg / 1500 mg
Fat	0.381g / 142.58 g
Calcium	1.83mg / 1000 mg
Vitamin B3 (Niacin - pp)	0.003mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0006mg / 1.6 mg
Vitamin B9 (Folic acid)	0.3µg / 300 µg
Vitamin A	0.9µg / 800 µg
Vitamin E	0.0597mg / 14 mg
Carbohydrate	0.123g / 237.63 g
Iron	0.048mg / 15 mg

Protein	0.112g / 95.05 g
Fiber	0.132g / 30 g
Zinc	0.104mg / 10 mg
Phosphorus	2.04mg / 700 mg
Ascorbic acid - Vitamin C	1.24mg / 110 mg
Fatty monounsaturated	0.004g g
Fatty saturated	0.004g g
Fatty polyunsaturated	0.008g g
Magnesium	0.56mg / 350 mg
Manganese	0.02mg / 2.3 mg
Copper	0.0048mg / 1.5 mg
Potassium	15.84mg / 4000 mg
Sucrose	0.004g g
Sodium	0.28mg / 1500 mg
Fat	0.016g / 142.58 g
Calcium	2.56mg / 1000 mg
Vitamin B1 (Thiamin)	0.0092mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0044mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.008mg / 15 mg
Vitamin B6 (Pyridoxine)	0.004mg / 1.6 mg
Vitamin B9 (Folic acid)	1.44µg / 300 µg
Vitamin A	14µg / 800 µg
Vitamin E	0.008mg / 14 mg
Carbohydrate	0.244g / 237.63 g
Iron	0.108mg / 15 mg

Protein	0.32g / 95.05 g
Fiber	0.205g / 30 g
Zinc	0.05mg / 10 mg
Phosphorus	7.65mg / 700 mg
Ascorbic acid - Vitamin C	1.55mg / 110 mg
Fatty monounsaturated	0.0005g g
Fatty saturated	0.0045g g
Fatty polyunsaturated	0.0125g g
Magnesium	1.25mg / 350 mg
Manganese	0.023mg / 2.3 mg
Copper	0.013mg / 1.5 mg
Potassium	20mg / 4000 mg
Sucrose	0.03g g
Sodium	0.85mg / 1500 mg
Fat	0.025g / 142.58 g
Calcium	2.05mg / 1000 mg
Vitamin B1 (Thiamin)	0.01mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0055mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.035mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0065mg / 1.6 mg
Vitamin B9 (Folic acid)	0.25µg / 300 µg
Vitamin E	0.0005mg / 14 mg
Carbohydrate	1.63g / 237.63 g
Iron	0.085mg / 15 mg

Protein	0.52g / 95.05 g
Fiber	0.32g / 30 g
Sugar	0.42g / 50 g
Carotene Beta	284.8µg µg
Ascorbic acid - Vitamin C	3mg / 110 mg
Lutein + zeaxanthin	711g g
Potassium	73.8mg / 4000 mg
Sodium	5.4mg / 1500 mg
Tocopherol beta	0.086mg mg
Fat	0.14g / 142.58 g
Calcium	32mg / 1000 mg
Vitamin B1 (Thiamin)	0.008mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.018mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.06mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.088mg / 5 mg
Vitamin B6 (Pyridoxine)	0.014mg / 1.6 mg
Vitamin K	21.72µg / 70 µg
Vitamin A	474.6µg / 800 µg
Vitamin E	0.008mg / 14 mg
Water	18.34g g
Carbohydrate	0.74g / 237.63 g
Iron	0.3mg / 15 mg

Protein	0.64g / 95.05 g
Fiber	0.26g / 30 g
Zinc	0.1088mg / 10 mg
Phosphorus	13.28mg / 700 mg
Ascorbic acid - Vitamin C	0.232mg / 110 mg
Fatty monounsaturated	0.376g g
Fatty saturated	0.2624g g
Fatty polyunsaturated	1.6464g g
Magnesium	3.96mg / 350 mg
Manganese	0.144mg / 2.3 mg
Copper	0.0112mg / 1.5 mg
Potassium	18.96mg / 4000 mg
Sucrose	0.088g g
Sodium	0.16mg / 1500 mg
Fat	2.412g / 142.58 g
Calcium	3.48mg / 1000 mg
Vitamin B1 (Thiamin)	0.0156mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0048mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0476mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0292mg / 1.6 mg
Vitamin B9 (Folic acid)	2.64µg / 300 µg
Vitamin A	0.32µg / 800 µg
Vitamin E	0.104mg / 14 mg
Carbohydrate	0.72g / 237.63 g
Iron	0.072mg / 15 mg