Recipes · Korean · Side Dishes
Gyeran-mari (Korean Rolled Omelette)
One serving has 302 kcal and 20 g protein, and at least a fifth of a woman's daily need of choline (105%), selenium (86%), riboflavin (70%), vitamin A (59%), cobalamin (56%) and vitamin K (54%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (209 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free, Low carb
- Contains: egg
Ingredients
- 150 g Eggs, whole, raw
- 20 g Carrots, raw
- 15 g Scallions, raw
- 15 g Mushrooms, white button, raw
- 0.8 g Salt
- 8 g Vegetable oil
Method
- Finely dice the carrot, mushroom and scallion, and beat them into the eggs with the salt until smooth.
- Heat a little of the oil in a rectangular or regular non-stick pan over medium-low heat and pour in a thin layer of the egg mixture.
- As it just sets, roll it up from one side to the other with a spatula, then push it back to that side.
- Pour in another thin layer, letting it run under the rolled egg, and roll again to wrap around the first roll; repeat until the egg is used up.
- Press the roll gently into a neat log while still warm, let cool a minute, then slice into rounds.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 302 kcal | 14% |
| Carbohydrates | 4.6 g | |
| Water | 159 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 19.8 g | 41% |
| Tryptophan | 0.26 g | |
| Threonine | 0.9 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.4 g | |
| Methionine | 0.58 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.4 g | |
| Histidine | 0.48 g | |
| Fat | 22.4 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 558 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.18 mg | 20% |
| Iron | 3 mg | 17% |
| Magnesium | 24.8 mg | 8% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 322 mg | 46% |
| Potassium | 360 mg | 8% |
| Selenium | 47.6 µg | 86% |
| Sodium | 540 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.77 mg | 70% |
| Niacin (vitamin B3) | 0.93 mg | 7% |
| Pantothenic acid (vitamin B5) | 2.6 mg | 52% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 86.5 µg | 22% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 446 mg | 105% |
| Vitamin A | 415 µg | 59% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 124 IU | 21% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 48.9 µg | 54% |
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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