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General • Easy

Vegetable Omelet with Dill-Garlic Sauce

25 min

1 / Portion

Contains allergens

Oats Gluten Egg Milk Lactose Vitamin B12 (Cobalamin) Rennet Rapeseed Peas Olive Sulphites Dill Celery Birch Pollen-Related Oral Allergy Syndrome Garlic Rucola Tree nuts

Ingredients - 10

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Oat Flour

kcal: 24

1 x Teaspoon

(6 g)

Protein 0.84g Fat 0.54g Carbohydrates 3.94g

Oat Flour

Nutrients

Ash 1.8 g

Beta-Glucan 4 g

Calcium 54 mg

Carbohydrate 65.7 g

Cholesterol 1 mg

Copper 0.63 mg

Fat 9 g

Fatty monounsaturated 2.4 g

Fatty polyunsaturated 3.5 g

Fatty saturated 1.2 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5 g

Fiber soluble 1.7 g

Iron 4.25 mg

Kcal 389 kcal

Magnesium 144 mg

Manganese 4.93 mg

Omega 3 0.11 g

Omega 6 3.39 g

Phosphorus 523 mg

Potassium 429 mg

Protein 14 g

Salt 0.01 g

Selenium 2.9 µg

Sodium 2 mg

Starch 57.9 g

Sugar 1.5 g

Vitamin B1 (Thiamin) 0.76 mg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 0.96 mg

Vitamin B5 (Pantothenic acid) 1.35 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 58 µg

Vitamin E 0.42 mg

Vitamin K 3.2 µg

Water 8 g

Zinc 3.64 mg

Oat Flour

Whole Chicken Eggs (S)

kcal: 60.1

1 x Piece

(43 g)

Protein 5.38g Fat 4.17g Carbohydrates 0.26g

Whole Chicken Eggs (S)

Nutrients

Ash 1.1 g

Beta-Cryptoxanthin 20 µg

Calcium 47 mg

Carbohydrate 0.6 g

Chlorine 170 mg

Cholesterol 360 mg

Copper 0.06 mg

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 0.73 g

Fatty saturated 3 g

Fatty trans 0.02 g

Fiber 1 g

Iron 2.2 mg

KJ 615 kJ

Kcal 147 kcal

Lutein + zeaxanthin 380 mg

Lycopene 1 µg

Magnesium 12 mg

Manganese 0.03 mg

Omega 3 0.04 g

Omega 6 0.69 g

Phosphorus 204 mg

Potassium 133 mg

Protein 12.5 g

Retinol 272 µg

Salt 0.35 g

Selenium 30.7 µg

Sodium 141 mg

Sugar 0.6 g

Vitamin A 272 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.54 mg

Vitamin B3 (Niacin) 0.06 mg

Vitamin B4 (Choline) 294 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 1.7 µg

Vitamin D3 1.7 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 75.8 g

Zinc 1.76 mg

Whole Chicken Eggs (S)

Natural Yogurt 2%

kcal: 13.5

1 x Tablespoon

(25 g)

Protein 1.08g Fat 0.5g Carbohydrates 1.18g

Natural Yogurt 2%

Nutrients

Ash 0.7 g

Boron 10 mg

Calcium 120 mg

Carbohydrate 4.7 g

Casein 3.5 g

Chlorine 100 mg

Cholesterol 8 mg

Chromium 0.5 µg

Cobalt 0.1 µg

Complete Protein 4.3 g

Copper 0.03 mg

Fat 2 g

Fatty monounsaturated 0.63 g

Fatty polyunsaturated 0.06 g

Fatty saturated 1.3 g

Fatty trans 0.1 g

Fiber 1 g

Fluoride 10 mg

Glicemyc Index 20 µg

Iodine 10 µg

Iron 0.1 mg

KJ 257 kJ

Kcal 61 kcal

Lactose 4.7 g

Magnesium 17 mg

Manganese 0.01 mg

Molybdenum 1.5 µg

Nickel 1 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 95 mg

Potassium 150 mg

Protein 4.3 g

Protein Animal 4.3 g

Salt 0.1 g

Selenium 2.5 µg

Sodium 40 mg

Sugar 4.7 g

Sulfur 30 mg

Vitamin A 28 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 0.14 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B7 (Biotin) 1.5 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.03 µg

Vitamin E 0.03 mg

Vitamin K 0.2 µg

Water 87.5 g

Zinc 0.46 mg

Natural Yogurt 2%

Cold-Pressed Rapeseed Oil

kcal: 90.8

1 x Tablespoon

(10 ml)

Protein 0.1g Fat 10g Carbohydrates 0.1g

Cold-Pressed Rapeseed Oil

Nutrients

Alpha Linolenic Acid 10 g

Ash 1 g

Beta-sitosterol 350 mg

Carbohydrate 1 g

Cholesterol 1 mg

Erucic Acid 0.3 g

Fat 100 g

Fatty monounsaturated 60.76 g

Fatty polyunsaturated 28.6 g

Fatty saturated 5.25 g

Fatty trans 0.1 g

Fiber 1 g

KJ 3762 kJ

Kcal 900 kcal

Linoleic Acid 18.6 g

Monounsaturated fat 18:1 c 60.76 g

Oleic Acid 60.76 g

Omega 3 10 g

Omega 6 18.6 g

Phytosterols 700 mg

Polyunsaturated fat 18:2 n-6 18.6 g

Protein 1 g

Salt 1 g

Saturated fat 16:0 3.8 g

Saturated fat 18:0 1.1 g

Sodium 1 mg

Sugar 1 g

Vitamin E 29.05 mg

Vitamin K 71.3 µg

Water 1 g

Cold-Pressed Rapeseed Oil

Frozen Green Peas

kcal: 14.2

1 x Tablespoon

(15 g)

Protein 0.96g Fat 0.06g Carbohydrates 2.45g

Frozen Green Peas

Nutrients

Ash 0.7 g

Calcium 19 mg

Carbohydrate 16.3 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.4 g

Fatty monounsaturated 0.13 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.16 g

Fatty trans 1 g

Fiber 5.8 g

Fiber insoluble 4.3 g

Fiber soluble 1.5 g

Fructose 0.7 g

Glicemyc Index 54 µg

Glucose 0.8 g

Iron 1.6 mg

KJ 339 kJ

Kcal 81 kcal

Lutein 1300 µg

Magnesium 25 mg

Manganese 0.54 mg

Omega 3 0.02 g

Omega 6 0.18 g

Phosphorus 105 mg

Potassium 305 mg

Protein 6.4 g

Salt 0.01 g

Sodium 2 mg

Starch 10.5 g

Sucrose 2 g

Sugar 3.5 g

Vitamin A 65 µg

Vitamin B1 (Thiamin) 0.29 mg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 2.33 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 65 µg

Vitamin C (Ascorbic acid) 23 mg

Vitamin E 0.37 mg

Vitamin K 24.8 µg

Water 78.9 g

Zeaxanthin 220 µg

Zinc 1.21 mg

Frozen Green Peas

Pickled Green Olives

kcal: 4.1

1 x Piece

(3 g)

Protein 0.04g Fat 0.38g Carbohydrates 0.12g

Pickled Green Olives

Nutrients

Calcium 61 mg

Carbohydrate 4.1 g

Copper 0.23 mg

Fat 12.7 g

Fatty monounsaturated 8.87 g

Fatty polyunsaturated 1.42 g

Fatty saturated 1.78 g

Fiber 2.4 g

Iron 1.6 mg

Magnesium 22 mg

Manganese 0.08 mg

Phosphorus 17 mg

Potassium 55 mg

Protein 1.4 g

Sodium 2400 mg

Sucrose 0.1 g

Vitamin A 30 µg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin E 1.99 mg

Zinc 0.22 mg

Pickled Green Olives

Fresh or Dried Dill

kcal: 1.6

1 x Tablespoon

(4 g)

Protein 0.11g Fat 0.02g Carbohydrates 0.24g

Fresh or Dried Dill

Nutrients

Alanine 0.08 g

Alcohol 1 g

Arginine 0.1 g

Ash 2.3 g

Aspartic acid 0.2 g

Beta-carotene 2100 µg

Boron 0.05 mg

Calcium 64 mg

Carbohydrate 6.1 g

Chlorine 60 mg

Cholesterol 1 mg

Chromium 0 µg

Citric acid 0.1 mg

Cobalt 1 µg

Copper 0.12 mg

Cysteine 0.02 g

Fat 0.4 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.2 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 3.3 g

Fiber insoluble 1.8 g

Fiber soluble 1.5 g

Fluoride 0 mg

Folate 15 µg

Fructose 0.4 g

Galactose 1 g

Glicemyc Index 45 µg

Glucose 0.3 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Hydroxyproline 1 g

Inulin 0.2 g

Iodine 0 µg

Iron 2.7 mg

Isoleucine 0.07 g

KJ 155 kJ

Kcal 37 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 1300 mg

Lysine 0.15 g

Magnesium 14 mg

Malic acid 0.2 g

Manganese 0.5 mg

Methionine 0.02 g

Molybdenum 0 µg

Nickel 1 mg

Nitrogen 0.45 g

Omega 3 0.05 g

Omega 6 0.15 g

Oxalic acid 20 mg

Pantothenic acid 0.3 mg

Phenylalanine 0.07 g

Phosphorus 51 mg

Phytosterols 12 mg

Potassium 396 mg

Proline 0.06 g

Protein 2.8 g

Quinic acid 1 g

Salt 0.02 g

Selenium 0.3 µg

Serine 0.07 g

Silica 1 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.8 g

Sugar added 1 g

Sulfur 1 mg

Taurine 1 mg

Theobromine 1 mg

Threonine 0.08 g

Total sugar alcohols 1 g

Tryptophan 0.03 g

Tyrosine 0.04 g

Valine 0.09 g

Vitamin A 350 µg

Vitamin B1 (Thiamin) 0.23 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B4 (Choline) 12 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B7 (Biotin) 0.4 mg

Vitamin B9 (Folate) 15 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 270 µg

Water 85.5 g

Zinc 2.6 mg

Fresh or Dried Dill

Garlic

kcal: 8.1

1 x Tooth

(5 g)

Protein 0.32g Fat 0.03g Carbohydrates 1.63g

Garlic

Nutrients

Arginine 0.6 g

Ash 1.5 g

Calcium 181 mg

Carbohydrate 32.6 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.5 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.25 g

Fatty saturated 0.09 g

Fatty trans 1 g

Fiber 4.1 g

Fiber insoluble 3.3 g

Fiber soluble 0.8 g

Fructose 0.4 g

Glicemyc Index 30 µg

Glucose 0.3 g

Glutamic acid 1.5 g

Inulin 12 g

Iron 1.7 mg

KJ 623 kJ

Kcal 149 kcal

Lysine 0.3 g

Magnesium 25 mg

Manganese 1.67 mg

Omega 3 0.02 g

Omega 6 0.24 g

Phosphorus 153 mg

Potassium 400 mg

Protein 6.4 g

Salt 0.04 g

Selenium 14.2 µg

Sodium 17 mg

Starch 30.9 g

Sucrose 0.6 g

Sugar 1 g

Sulfur 60 mg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.7 mg

Vitamin B5 (Pantothenic acid) 0.59 mg

Vitamin B6 (Pyridoxine) 1.23 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.01 mg

Vitamin K 0.5 µg

Water 58.6 g

Zinc 1 mg

Garlic

Arugula

kcal: 6.3

1 x Handfull

(20 g)

Protein 0.52g Fat 0.14g Carbohydrates 0.74g

Arugula

Nutrients

Calcium 160 mg

Carbohydrate 3.7 g

Carotene Beta 1424 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.7 g

Fatty trans 1 g

Fiber 1.6 g

Folate 97 µg

Iron 1.5 mg

Kcal 25 kcal

Lutein + zeaxanthin 3555 mg

Magnesium 47 mg

Manganese 0.32 mg

Nitrate 480 mg

Omega 3 0.2 g

Omega 6 0.18 g

Phosphorus 52 mg

Potassium 369 mg

Protein 2.6 g

Salt 0.07 g

Sodium 27 mg

Sugar 2.1 g

Tocopherol beta 0.43 mg

Vitamin A 2373 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.09 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.44 mg

Vitamin B6 (Pyridoxine) 0.07 mg

Vitamin C (Ascorbic acid) 15 mg

Vitamin D 1 µg

Vitamin E 0.04 mg

Vitamin K 108.6 µg

Water 91.7 g

Zinc 0.47 mg

Arugula

10.

Walnuts

kcal: 27.1

1 x Piece

(4 g)

Protein 0.64g Fat 2.41g Carbohydrates 0.72g

Walnuts

Nutrients

Alanine 0.56 g

Arginine 2.28 g

Ash 1.76 g

Aspartic acid 1.45 g

Beta-sitosterol 113 mg

Calcium 87 mg

Carbohydrate 18 g

Carotene Beta 9 mg

Chloride 20 mg

Cholesterol 1 mg

Copper 0.28 mg

Cysteine 0.22 g

Fat 60.3 g

Fatty monounsaturated 9.4 g

Fatty polyunsaturated 41.16 g

Fatty saturated 6.56 g

Fatty trans 0.03 g

Fiber 6.5 g

Fiber insoluble 5.2 g

Fiber soluble 1.3 g

Fructose 0.1 g

Glucose 0.1 g

Glutamic acid 2.96 g

Glutamine 0.6 g

Glycine 0.65 g

Histidine 0.34 g

Iron 1.8 mg

Isoleucine 0.65 g

KJ 2738 kJ

Kcal 654 kcal

Leucine 1.16 g

Lutein + zeaxanthin 9 mg

Lysine 0.35 g

Magnesium 99 mg

Manganese 3.6 mg

Methionine 0.21 g

Omega 3 9.08 g

Omega 6 38.09 g

Phenylalanine 0.61 g

Phosphorus 332 mg

Phytosterols 113 mg

Potassium 474 mg

Proline 0.57 g

Protein 16 g

Salt 0.01 g

Selenium 4.9 µg

Serine 0.75 g

Sodium 4 mg

Starch 0.3 g

Sucrose 2.2 g

Sugar 2.6 g

Threonine 0.53 g

Tryptophan 0.25 g

Tyrosine 0.36 g

Valine 0.75 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.39 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 1.19 mg

Vitamin B5 (Pantothenic acid) 0.82 mg

Vitamin B6 (Pyridoxine) 0.73 mg

Vitamin B7 (Biotin) 3.9 mg

Vitamin B9 (Folate) 98 µg

Vitamin C (Ascorbic acid) 5.8 mg

Vitamin D 1 µg

Vitamin E 2.6 mg

Vitamin K 2.7 µg

Water 4.07 g

Zinc 2.72 mg

Walnuts

250 kcal

Protein 9.99g

Fat 18.25g

Carbs 11.38g

Fiber 0g

Recipe preparation steps

Prepare the omelette cake - mix eggs, flour, and yogurt (4 tablespoons). Wash the vegetables (blanch tomatoes in boiling water, peel them from the skin) and cut them into small pieces. Warm up the oil on the pan and pour in the mixture. Add tomato, finely chopped peppers, thawed peas, sliced olives to the omelette when it starts to set.

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

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.02 g	0.02 g
Alcohol	0.04 g	0.04 g
Alpha Linolenic Acid	1 g	1 g
Arginine	0.12 g	0.12 g
Ash	1.21 g	1.21 g
Aspartic acid	0.07 g	0.07 g
Beta-Cryptoxanthin	8.6 µg	8.6 µg
Beta-Glucan	0.24 g	0.24 g
Beta-carotene	84 µg	84 µg
Beta-sitosterol	39.52 mg	39.52 mg
Boron	2.5 mg	2.5 mg
Calcium	105.22 mg	105.22 mg
Carbohydrate	11.38 g	11.38 g
Carotene Beta	285.16 mg	285.16 mg
Casein	0.88 g	0.88 g
Chloride	0.8 mg	0.8 mg
Chlorine	100.5 mg	100.5 mg
Cholesterol	157.44 mg	157.44 mg
Chromium	0.13 µg	0.13 µg
Citric acid	0 mg	0 mg
Cobalt	0.07 µg	0.07 µg
Complete Protein	1.08 g	1.08 g
Copper	0.17 mg	0.17 mg
Cysteine	0.01 g	0.01 g
Erucic Acid	0.03 g	0.03 g
Fat	18.25 g	18.25 g
Fatty monounsaturated	8.92 g	8.92 g
Fatty polyunsaturated	5.12 g	5.12 g
Fatty saturated	2.55 g	2.55 g
Fatty trans	0.55 g	0.55 g
Fiber	3.04 g	3.04 g
Fiber insoluble	1.4 g	1.4 g
Fiber soluble	0.48 g	0.48 g
Fluoride	2.5 mg	2.5 mg
Folate	20 µg	20 µg
Fructose	0.15 g	0.15 g
Galactose	0.04 g	0.04 g
Glicemyc Index	16.4 µg	16.4 µg
Glucose	0.15 g	0.15 g
Glutamic acid	0.21 g	0.21 g
Glutamine	0.03 g	0.03 g
Glycine	0.03 g	0.03 g
Histidine	0.01 g	0.01 g
Hydroxyproline	0.04 g	0.04 g
Inulin	0.61 g	0.61 g
Iodine	2.5 µg	2.5 µg
Iron	2.1 mg	2.1 mg
Isoleucine	0.03 g	0.03 g
Lactose	1.22 g	1.22 g
Leucine	0.05 g	0.05 g
Linoleic Acid	1.86 g	1.86 g
Lutein	195 µg	195 µg
Lutein + zeaxanthin	926.76 mg	926.76 mg
Lycopene	0.43 µg	0.43 µg
Lysine	0.04 g	0.04 g
Magnesium	37.63 mg	37.63 mg
Malic acid	0.01 g	0.01 g
Manganese	0.69 mg	0.69 mg
Methionine	0.01 g	0.01 g
Molybdenum	0.38 µg	0.38 µg
Monounsaturated fat 18:1 c	6.08 g	6.08 g
Nickel	0.29 mg	0.29 mg
Nitrate	96 mg	96 mg
Nitrogen	0.02 g	0.02 g
Oleic Acid	6.08 g	6.08 g
Omega 3	1.43 g	1.43 g
Omega 6	3.98 g	3.98 g
Oxalic acid	0.8 mg	0.8 mg
Pantothenic acid	0.01 mg	0.01 mg
Phenylalanine	0.02 g	0.02 g
Phosphorus	192.48 mg	192.48 mg
Phytosterols	75 mg	75 mg
Polyunsaturated fat 18:2 n-6	1.86 g	1.86 g
Potassium	296.43 mg	296.43 mg
Proline	0.02 g	0.02 g
Protein	9.99 g	9.99 g
Protein Animal	1.08 g	1.08 g
Quinic acid	0.04 g	0.04 g
Retinol	116.96 µg	116.96 µg
Salt	0.29 g	0.29 g
Saturated fat 16:0	0.38 g	0.38 g
Saturated fat 18:0	0.11 g	0.11 g
Selenium	14.92 µg	14.92 µg
Serine	0.03 g	0.03 g
Silica	0.04 mg	0.04 mg
Sodium	149.84 mg	149.84 mg
Starch	6.61 g	6.61 g
Sucrose	0.42 g	0.42 g
Sugar	2.76 g	2.76 g
Sugar added	0.04 g	0.04 g
Sulfur	10.54 mg	10.54 mg
Taurine	0.04 mg	0.04 mg
Theobromine	0.04 mg	0.04 mg
Threonine	0.02 g	0.02 g
Tocopherol beta	0.09 mg	0.09 mg
Total sugar alcohols	0.04 g	0.04 g
Tryptophan	0.01 g	0.01 g
Tyrosine	0.01 g	0.01 g
Valine	0.03 g	0.03 g
Vitamin A	623.53 µg	623.53 µg
Vitamin B1 (Thiamin)	0.18 mg	0.18 mg
Vitamin B12 (Cobalamin)	1.03 µg	1.03 µg
Vitamin B2 (Riboflavin)	0.33 mg	0.33 mg
Vitamin B3 (Niacin)	0.64 mg	0.64 mg
Vitamin B4 (Choline)	129.9 mg	129.9 mg
Vitamin B5 (Pantothenic acid)	0.26 mg	0.26 mg
Vitamin B6 (Pyridoxine)	0.18 mg	0.18 mg
Vitamin B7 (Biotin)	0.56 mg	0.56 mg
Vitamin B9 (Folate)	39.86 µg	39.86 µg
Vitamin C (Ascorbic acid)	9.72 mg	9.72 mg
Vitamin D	1.07 µg	1.07 µg
Vitamin D3	0.73 µg	0.73 µg
Vitamin E	3.5 mg	3.5 mg
Vitamin K	43.88 µg	43.88 µg
Water	91.74 g	91.74 g
Zeaxanthin	33 µg	33 µg
Zinc	1.64 mg	1.64 mg