Omelette
Ham and Cheese Omelette with Veggies
1 serving of omelette (Ham and Cheese Omelette with Veggies) contains 289 Calories. The macronutrient breakdown is 8% carbs, 61% fat, and 31% protein. This is a good source of protein (39% of your Daily Value), calcium (17% of your Daily Value), and vitamin a (37% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 15 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Dice all the ham, cheese, tomato, jalapeño and onion.
- In a bowl, whisk the eggs. Season with salt and pepper. In a non-stick skillet over medium heat, melt butter. Pour the eggs into the skillet.
- Cook for 2 to 3 minutes. When the edges are almost cooked and the centre is still slightly runny, add the diced ingredients over half of the omelette.
- Fold the other half of the omelette onto the garnished half. Continue cooking for 2 minutes or until the desired doneness. Serve.
Nutrition Facts
For 1 serving of omelette (245g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 289 | |
| Fats | 19g | 25% |
| Saturated fats | 9g | 44% |
| Trans fats | 0.3g | |
| Cholesterol | 407mg | 136% |
| Sodium | 506mg | 22% |
| Carbs | 6g | 2% |
| Net carbs | 5g | |
| Fiber | 1g | 3% |
| Sugar | 1g | |
| Protein | 22g | |
| Calcium | 172mg | 17% |
| Iron | 2mg | 27% |
| Potassium | 177mg | 4% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 5μg | |
| Beta carotene | 51μg | |
| Caffeine | 0mg | |
| Choline | 296mg | 54% |
| Copper | 0.1mg | 8% |
| Fluoride | 1μg | |
| Folate (B9) | 52μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 15mg | 3% |
| Manganese | 0mg | 2% |
| Niacin | 0.2mg | 1% |
| Pantothenic acid | 2mg | 32% |
| Phosphorus | 206mg | 29% |
| Retinol | 208μg | |
| Riboflavin (B2) | 0.5mg | 36% |
| Selenium | 31μg | 56% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 793IU | |
| Vitamin A | 332μg | 37% |
| Vitamin B12 | 1μg | 37% |
| Vitamin B6 | 0.2mg | 17% |
| Vitamin C | 27mg | 30% |
| Vitamin D IU | 86IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 1mg | 10% |
| Vitamin K | 2μg | 2% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.1g | |
| Glucose | 2g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 9g | 44% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
