Of which 4.8 g sugars and 5.3 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) · Vitamin C (tomato)
Allergens egg
Mushroom and tomato omelet with oregano
One skillet, twelve minutes, a proper breakfast.
Ingredients
- 3 eggs (150 g / 5½ oz)
- 100 g (3½ oz) fresh mushrooms
- 1 medium tomato (120 g / 4 oz)
- 1 tbsp olive oil (10 g)
- dried oregano, salt and pepper, to taste
Method
- Thinly slice the mushrooms and cut the tomato into small cubes.
- Heat the olive oil in a skillet over medium-high heat.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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