Of which 6.5 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) · Vitamin C (tomato)
Allergens egg
Vegetable-filled omelet
A vegetable and egg omelet, made in a single skillet.
Ingredients
- 4 eggs (200 g / 7 oz)
- 1 small onion (80 g / 2¾ oz) — chopped
- 2 cloves garlic (6 g) — chopped
- ½ red bell pepper (75 g / 2¾ oz) — diced
- 1 ripe tomato (100 g / 3½ oz) — diced
- ½ zucchini (100 g / 3½ oz) — diced
- 1 tbsp olive oil (10 g)
- 1 handful of fresh parsley (5 g) — chopped
- salt and black pepper, to taste
Method
- Chop the onion and garlic and cook them in a nonstick skillet with the olive oil over medium heat until lightly golden.
- Add the bell pepper, tomato and zucchini, cut into small cubes, and sauté for 4–5 minutes, until softened.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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