Recipes · Tanzanian · Breakfast
Chipsi Mayai (Chips Omelette)
One serving has 491 kcal and 16 g protein, and at least a fifth of a woman's daily need of choline (74%), selenium (57%), vitamin K (57%), pyridoxine (51%), riboflavin (46%) and vitamin C (45%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (316 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 150 g Potatoes, raw
- 25 g Vegetable oil
- 100 g Eggs, whole, raw
- 20 g Onions, raw
- 20 g Tomatoes, raw
- 0.5 g Salt
Method
- Peel and cut the potatoes into thin fries, and fry them in most of the oil for 8-10 minutes until golden and crisp; drain.
- Whisk the eggs with the salt, chopped onion and tomato.
- Heat the remaining oil in a smaller pan, add the fried chips, and pour the egg mixture over them.
- Cook over medium heat for 3-4 minutes until the bottom sets, then flip or fold it over like an omelette and cook for 2-3 more minutes until fully set with no runny egg remaining.
- Slide onto a plate and serve hot, often with a chili sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 29.6 g | |
| Water | 232 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 16 g | 33% |
| Tryptophan | 0.2 g | |
| Threonine | 0.67 g | |
| Isoleucine | 0.78 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.43 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.58 g | |
| Valine | 1 g | |
| Histidine | 0.37 g | |
| Fat | 34.7 g | |
| Monounsaturated | 9.3 g | |
| Polyunsaturated | 16.3 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.2 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 372 mg | |
| Calcium | 80.7 mg | 8% |
| Copper | 0.26 mg | 29% |
| Iron | 3.1 mg | 17% |
| Magnesium | 50.7 mg | 16% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 294 mg | 42% |
| Potassium | 852 mg | 18% |
| Selenium | 31.4 µg | 57% |
| Sodium | 347 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 76.3 µg | 19% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 315 mg | 74% |
| Vitamin A | 168 µg | 24% |
| Vitamin C | 33.8 mg | 45% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 50.9 µg | 57% |
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.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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