Tasty Turkey & Spinach Omelet
1 serving of tasty turkey & spinach omelet contains 423 Calories. The macronutrient breakdown is 17% carbs, 38% fat, and 45% protein. This is a good source of protein (84% of your Daily Value), potassium (23% of your Daily Value), and calcium (29% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Cheddar cheese ¼ cup, shredded or 28g
Directions
- Lightly coat a nonstick pan with cooking spray and heat over medium. Add the onion, mushrooms, and turkey; cook for about 5 minutes. Transfer to a plate and set aside.
- In a bowl, mix the egg and egg whites, then pour the mixture into the pan.
- Cook until bubbles form, then gently lift the edges with a spatula to allow uncooked eggs to flow to the edges. Continue cooking for 2-3 minutes until the center looks dry.
- Place the cheese in the middle of the omelet, then add the turkey mixture and spinach on top. Fold one edge of the omelet over.
- Cook for another 2 minutes or until the cheese melts to your liking. Slide the omelet onto a plate.
Nutrition Facts
For 1 serving of tasty turkey & spinach omelet (491g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 423 | |
| Fats | 17g | 22% |
| Saturated fats | 7g | 36% |
| Trans fats | 0.3g | |
| Cholesterol | 262mg | 87% |
| Sodium | 1605mg | 70% |
| Carbs | 18g | 7% |
| Net carbs | 16g | |
| Fiber | 3g | 10% |
| Sugar | 9g | |
| Protein | 47g | |
| Calcium | 294mg | 29% |
| Iron | 4mg | 52% |
| Potassium | 1080mg | 23% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1713μg | |
| Caffeine | 0mg | |
| Choline | 170mg | 31% |
| Copper | 0.3mg | 38% |
| Fluoride | 11μg | |
| Folate (B9) | 121μg | 30% |
| Lycopene | 0μg | |
| Magnesium | 86mg | 20% |
| Manganese | 0.3mg | 15% |
| Niacin | 6mg | 39% |
| Pantothenic acid | 2mg | 48% |
| Phosphorus | 462mg | 66% |
| Retinol | 154μg | |
| Riboflavin (B2) | 1mg | 109% |
| Selenium | 89μg | 162% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 12% |
| Vitamin A IU | 3372IU | |
| Vitamin A | 297μg | 33% |
| Vitamin B12 | 1μg | 43% |
| Vitamin B6 | 1mg | 42% |
| Vitamin C | 24mg | 26% |
| Vitamin D IU | 50IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 146μg | 122% |
| Zinc | 4mg | 36% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 1g | |
| Glucose | 3g | |
| Fructose | 1g | |
| Lactose | 0.2g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 36% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 3g | |
| Leucine | 4g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 3g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
