Turkey and Cheese Omelet
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
2 serving of turkey and cheese omelet (Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l) contains 766 Calories. The macronutrient breakdown is 10% carbs, 41% fat, and 48% protein. This is a good source of protein (162% of your Daily Value), potassium (36% of your Daily Value), and calcium (55% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Cheddar cheese ½ cup, shredded or 57g
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 2 serving of turkey and cheese omelet (751g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 766 | |
| Fats | 35g | 44% |
| Saturated fats | 14g | 72% |
| Trans fats | 1g | |
| Cholesterol | 523mg | 174% |
| Sodium | 3200mg | 139% |
| Carbs | 19g | 7% |
| Net carbs | 17g | |
| Fiber | 2g | 7% |
| Sugar | 10g | |
| Protein | 91g | |
| Calcium | 550mg | 55% |
| Iron | 8mg | 94% |
| Potassium | 1704mg | 36% |
| Vitamin D | 2μg | 16% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3424μg | |
| Caffeine | 0mg | |
| Choline | 319mg | 58% |
| Copper | 0.3mg | 33% |
| Fluoride | 21μg | |
| Folate (B9) | 200μg | 50% |
| Lycopene | 0μg | |
| Magnesium | 149mg | 35% |
| Manganese | 1mg | 26% |
| Niacin | 10mg | 61% |
| Pantothenic acid | 4mg | 71% |
| Phosphorus | 818mg | 117% |
| Retinol | 308μg | |
| Riboflavin (B2) | 3mg | 202% |
| Selenium | 171μg | 311% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 19% |
| Vitamin A IU | 6741IU | |
| Vitamin A | 593μg | 66% |
| Vitamin B12 | 2μg | 88% |
| Vitamin B6 | 1mg | 64% |
| Vitamin C | 34mg | 38% |
| Vitamin D IU | 96IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 3mg | 18% |
| Vitamin K | 292μg | 243% |
| Zinc | 7mg | 66% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 0.3g | |
| Glucose | 2g | |
| Fructose | 0.3g | |
| Lactose | 0.3g | |
| Maltose | 0.2g | |
| Galactose | 0.4g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 14g | 72% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 5g | |
| Arginine | 5g | |
| Aspartic acid | 9g | |
| Cystine | 2g | |
| Glutamic acid | 14g | |
| Glycine | 3g | |
| Histidine | 2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 5g | |
| Leucine | 8g | |
| Lysine | 7g | |
| Methionine | 3g | |
| Phenylalanine | 5g | |
| Proline | 5g | |
| Serine | 5g | |
| Threonine | 4g | |
| Tryptophan | 1g | |
| Tyrosine | 4g | |
| Valine | 6g | |
