Hvor mange kalorier er der i Spanish Omelet?

En portion har 289 kcal. Opskriften giver 5 portioner (1/5 of omelet (298g) hver).

Hvor meget protein er der i Spanish Omelet?

17 g protein pr. portion med 35 g kulhydrat og 10 g fedt.

Hvad skal jeg bruge til Spanish Omelet?

11 ingredienser: 5 potatoes (small, peeled and sliced), 1 tablespoon olive oil (or vegetable cooking spray), 1/2 onion (medium, minced), 1 zucchini (medium, sliced), 1 1/2 cups green/red peppers (sliced thin) og 5 mushrooms (medium, sliced) ….

Spanish Omelet

Name: Spanish Omelet
Yield: 5 servings
Ingredients: 5 potatoes (small, peeled and sliced); 1 tablespoon olive oil (or vegetable cooking spray); 1/2 onion (medium, minced); 1 zucchini (medium, sliced); 1 1/2 cups green/red peppers (sliced thin); 5 mushrooms (medium, sliced); 3 eggs (whole, beaten); 5 egg whites (beaten); Pepper and garlic salt with herbs (to taste); 3 ounces part skim mozzarella cheese (shredded); 1 tablespoon Parmesan cheese

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

This recipe can be enjoyed for any meal of the day. Spice it up with your favorite hot sauce.

289kcal pr. portion

17 gprotein

35 gkulhydrat

10 gfedt

5portioner (1/5 of omelet (298g))

Ingredienser

5 potatoes (small, peeled and sliced) næringsindhold
1 tablespoon olive oil (or vegetable cooking spray) næringsindhold
1/2 onion (medium, minced) næringsindhold
1 zucchini (medium, sliced) næringsindhold
1 1/2 cups green/red peppers (sliced thin) næringsindhold
5 mushrooms (medium, sliced) næringsindhold
3 eggs (whole, beaten) næringsindhold
5 egg whites (beaten) næringsindhold
Pepper and garlic salt with herbs (to taste)
3 ounces part skim mozzarella cheese (shredded)
1 tablespoon Parmesan cheese næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	289 kcal
Fedt i alt	10 g	13 %
Mættet fedt	3 g	15 %
Kolesterol	121 mg	40 %
Natrium	238 mg	10 %
Kulhydrat i alt	35 g	13 %
Kostfibre	5 g	18 %
Sukkerarter i alt	4 g
Tilsat sukker	0 g	0 %
Protein	17 g	34 %
D-vitamin	1 µg	5 %
Calcium	188 mg	14 %
Jern	2 mg	11 %
Kalium	1.052 mg	22 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Vegetables: 2 cups

Fremgangsmåde

Wash hands with soap and water.
Preheat oven to 375 °F.
Cook potatoes in boiling water until tender.
In a nonstick pan, add oil or vegetable spray and warm at medium heat.
Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg cheese mixture into the cooked vegetables.
Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.

Noter

Learn more about: Potatoes Onions Zucchini Bell Peppers Mushrooms

Kilde

Control Your Diabetes for Life: Recipes and Meal Planner Guide US Department of Health and Human Services Centers for Disease Control and Prevention (CDC) National Diabetes Education Program

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/spanish-omelet, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.