Of which 5.3 g sugars and 3.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Selenium (mushrooms)
Allergens egg
Mushroom and leek omelet
A folded omelet with mushrooms and leek sautéed in olive oil.
Ingredients
- 4 eggs (200 g / 7 oz)
- 200 g (7 oz) mixed mushrooms, sliced
- 1 leek, thinly sliced into rounds (100 g / 3½ oz)
- 2 cloves garlic, minced (6 g)
- 1 tbsp extra-virgin olive oil (10 g)
- fresh thyme, to taste (2 g)
- sea salt and pepper, to taste
- chopped parsley, to taste (3 g)
Method
- Clean and slice the mushrooms.
- Thinly slice the leek into rounds.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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