Asian Omelets Filled with Prawns and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 324.2 μg | (540 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 23.4 μg | (52 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 273 mg | (287 %) | ||
| Potassium | 1,084 mg | (27 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 87 μg | (44 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 302 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 carrots
- 2 Red Bell pepper
- 600 grams Broccoli
- 1 handful Sprout
- 2 scallions
- 1 handful cilantro
- 250 grams King prawn (ready to cook)
- 1 garlic clove
- 2 centimeters fresh ginger
- 4 Tbsps Peanut oil
- Chili powder
- 1 splash Lime juice
- 4 eggs
- soy sauce (for serving)
Preparation steps
Peel carrots and slice or cut into sticks. Rinse bell peppers, halve and remove seeds adn ribs, cut into fine strips. Rinse broccoli and sprouts and drain. Cut broccoli into 3-4 cm (approximately 1-1 1/2 inch) long pieces. Rinse and dry scallions, cut into fine strips. Rinse cilantro, shake dry and pluck off leaves. Rinse prawns and pat dry. Peel garlic and ginger, chop finely. Heat 2 tablespoons of oil in a wok and saute garlic, ginger and prawns briefly. Push aside and add successively broccoli, carrots and peppers. Saute for 1-2 minutes, then add sprouts and scallions. Mix well and season with chili powder and a little lime juice. Remove from heat and let cool slightly.
Whisk eggs. Heat oil in a pan and pour 1/4 of eggs. Cook a very thin omelet, repeat 3 more times. Arrange omelets on plates, fill with vegetables and prawns and fold. Sprinkle with cilantro and serve with soy sauce.
