Turkey and Cheese Omelet
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
1 serving of turkey and cheese omelet (Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l) contains 383 Calories. The macronutrient breakdown is 10% carbs, 41% fat, and 48% protein. This is a good source of protein (81% of your Daily Value), potassium (18% of your Daily Value), and calcium (27% 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 non-stick pan with cooking spray and place over medium heat. Add the turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
- Mix the egg and egg whites in a bowl and pour the mixture into the pan.
- After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
- Place the cheese in the middle of the omelet and spread the turkey and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
- Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Nutrition Facts
For 1 serving of turkey and cheese omelet (376g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 383 | |
| Fats | 17g | 22% |
| Saturated fats | 7g | 36% |
| Trans fats | 0.4g | |
| Cholesterol | 262mg | 87% |
| Sodium | 1600mg | 70% |
| Carbs | 10g | 4% |
| Net carbs | 9g | |
| Fiber | 1g | 4% |
| Sugar | 5g | |
| Protein | 45g | |
| Calcium | 275mg | 27% |
| Iron | 4mg | 47% |
| Potassium | 852mg | 18% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1712μg | |
| Caffeine | 0mg | |
| Choline | 159mg | 29% |
| Copper | 0.2mg | 17% |
| Fluoride | 10μg | |
| Folate (B9) | 100μg | 25% |
| Lycopene | 0μg | |
| Magnesium | 74mg | 18% |
| Manganese | 0.3mg | 13% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 409mg | 58% |
| Retinol | 154μg | |
| Riboflavin (B2) | 1mg | 101% |
| Selenium | 86μg | 156% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 9% |
| Vitamin A IU | 3371IU | |
| Vitamin A | 297μg | 33% |
| Vitamin B12 | 1μg | 44% |
| Vitamin B6 | 0.4mg | 32% |
| Vitamin C | 17mg | 19% |
| Vitamin D IU | 48IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 146μg | 122% |
| Zinc | 4mg | 33% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.2g | |
| Glucose | 1g | |
| Fructose | 0.2g | |
| Lactose | 0.2g | |
| Maltose | 0.1g | |
| Galactose | 0.2g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 36% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.4g | |
| 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 | |
