Dietary Fiber
32%
10%
71%
21%
Calories
Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Nutrition Information
Amount Per Serving
Serving Size: 1/2 of recipe (480g)
Servings: 1
400
120
14g
3g
14%
210mg
790mg
33%
10 g
33 g
70%
15%
20%
Iron
12%
37g
% Percent Daily Values are based on a 2,000 calorie diet
8g
Mexican
Omelet
Omelet
Number of Servings:
Calories Per Serving:
2
399
33-37-31
PCF Ratio:
Cooking Instructions
In medium non stick skillet saute' pan cook onion, garlic, chickpeas, kidney beans, red and green peppers and mushrooms in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and seasoning. In second saute' pan heat 1 tsp of the olive oil, add 1/2 egg mixture and cook until omelet is formed. Fill with 1/2 of the vegetable mixture, fold over and serve. repeat for 2nd omelet.
Single Serving Comment:
1/2 of recipe
James Krider, MD . 760-242-1234
18182 HWY 18, Suite 105
Apple Valley, CA 92307
Name
Description
Serving
Size
Size
Cost
($)
Calories
(kcal)
Protein
(g)
Carbs
(g)
Starch
(g)
Sugars
(g)
Dietary
Fiber (g)
Fat
(g)
Recipe Ingredients:
Gram Wt.
10 large
330
EGG WHITE, CHICKEN,
RAW
RAW
171.6
36
2.4
2.3
.6
fresh
2 large
100
EGG, CHICKEN, RAW
147
12.6
.8
.8
9.9
whole, fresh
2 small
140
ONION, RAW
58.8
1.3
14.2
6
2
.1
1/2 cup
120
CHICKPEAS, CANNED
(GARBANZO)
(GARBANZO)
142.8
5.9
27.1
4.8
5.3
1.4
bengal gram, mature seed
1/2 cup
128
KIDNEY BEAN, CANNED
105
6.7
18.6
11.4
2.4
5.5
.8
all types, mature seeds
1/2 cup
75
GREEN PEPPER,
SWEET, RAW (BELL)
SWEET, RAW (BELL)
14.9
.6
3.5
1.8
1.3
.1
chopped
1/2 cup
35
MUSHROOM, RAW
7.7
1.1
1.1
.7
.4
.1
3 tsp
14
OLIVE OIL
119.3
13.5
salad or cooking
1 dash
0
PEPPER, BLACK,
GROUND
GROUND
.3
.0
.1
.0