Recipes · American · Breakfast
Omelette with Hash Browns
One serving has 638 kcal and 26 g protein, and at least a fifth of a woman's daily need of selenium (87%), choline (84%), copper (82%), riboflavin (75%), phosphorus (66%) and vitamin A (63%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (402 g)
- Difficulty: Easy
- Diets: High protein, Vegetarian, Flexitarian
- Contains: dairy, egg
Ingredients
- 100 g Egg, whole, raw
- 20 g Milk, whole
- 33.3 g Cheese, Cheddar
- 10 g Butter, NFS
- 0.5 g Salt, table
- 0.7 g Spices, pepper, black
- 16.7 g Peppers, bell, green, raw
- 16.7 g Onions, raw
- 33.3 g Mushrooms, raw
- 133 g Potatoes, raw, skin
- 16.7 g Onions, raw
- 10 g Butter, NFS
- 0.5 g Salt, table
- 0.7 g Spices, pepper, black
- 10 g Vegetable oil, NFS
Method
- Sauté Vegetables: - In a skillet, melt 15 g (1 tablespoon) of butter over medium heat. Add 50 g of diced bell pepper, 50 g of diced onion, and 100 g of sliced mushrooms. Cook until softened, about 5 minutes. Set aside.
- Beat Eggs: - In a bowl, beat 6 eggs with 60 g (1/4 cup) of milk, 5 g (1 teaspoon) of salt, and 2 g (1/2 teaspoon) of black pepper. Cook Eggs: - In the same skillet, melt another 15 g (1 tablespoon) of butter over medium heat. Pour in the egg mixture and cook until the edges start to set, about 2-3 minutes. Sprinkle 100 g of grated cheddar cheese and the sautéed vegetables over half of the omelette. Fold the other half over the filling and cook until the cheese is melted and the eggs are fully set, about 2 more minutes.
- Making the Hash Browns: - Prepare Potatoes: Grate and Squeeze: - Peel and grate 400 g (2 large) potatoes. Squeeze out excess moisture using a clean kitchen towel.
- Cook Hash Browns: Heat Oil: - In a large skillet, heat 30 g (2 tablespoons) of vegetable oil over medium-high heat. Add 50 g of diced onion and cook until softened, about 3 minutes. Cook Potatoes: - Add the grated potatoes to the skillet, pressing them into an even layer. Cook until the bottom is golden brown and crispy, about 5-7 minutes. Flip and cook the other side until golden brown, about 5 more minutes. Season with 5 g (1 teaspoon) of salt and 2 g (1/2 teaspoon) of black pepper.
- Serve Hot: - Serve the omelette with the hash browns on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 638 kcal | 30% |
| Carbohydrates | 25.2 g | |
| Water | 296 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 25.9 g | 54% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.01 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 48.7 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6 g | |
| Saturated | 20.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 494 mg | |
| Calcium | 367 mg | 37% |
| Copper | 0.74 mg | 82% |
| Iron | 6.4 mg | 36% |
| Magnesium | 63.7 mg | 21% |
| Manganese | 1 mg | 56% |
| Phosphorus | 459 mg | 66% |
| Potassium | 969 mg | 21% |
| Selenium | 47.7 µg | 87% |
| Sodium | 863 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.82 mg | 75% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.42 mg | 8% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 1.5 µg | 62% |
| Choline | 356 mg | 84% |
| Vitamin A | 444 µg | 63% |
| Vitamin C | 35.3 mg | 47% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 15.9 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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