RecipeDB

Source: Genius Kitchen(food.com)

Estimated Nutritional Profile

Nutrient	Quantity
Protein (g)	21.9293
Energy (kCal)	281.84
Carbohydrates (g)	1.9122
Total fats (g)	20.2272
Fatty acids, total saturated 20:0 (g)	0.0175
Fatty acids, total saturated 18:3 undifferentiated (g)	0.1018
Fatty acids, total polyunsaturated 17:1 (g)	0.0325
Fatty acids, total trans-monoenoic (g)	0.2877
Fatty acids, total saturated 20:4 undifferentiated (g)	0.2032
Fatty acids, total saturated 4:0 (g)	0.2399
Fatty acids, total trans (g)	0.3637
Riboflavin (mg)	0.5820
Tocopherol, beta (mg)	0.0166
Lactose (g)	0.7575
Fatty acids, total saturated 22:5 n-3 (DPA) (g)	0.0129
Fatty acids, total polyunsaturated 24:1 c (g)	0.0000
Fatty acids, total saturated 18:4 (g)	0.0003
Fatty acids, total saturated 18:0 (g)	1.9204
Tocopherol, delta (mg)	0.0600
Arginine (g)	1.1394
Proline (g)	1.7763
Fatty acids, total polyunsaturated 18:1 t (g)	0.2514
Campesterol (mg)	0.0000
Glucose (dextrose) (g)	0.3700
Adjusted Protein (g)	0.0000
Cystine (g)	0.3705
Tocotrienol, beta (mg)	0.0000
Selenium, Se (g)	41.1550
Copper, Cu (mg)	0.0913
Maltose (g)	0.0000
Zinc, Zn (mg)	2.7876
Total lipid (fat) (g)	20.2272
Vitamin K (phylloquinone) (g)	0.8070
Cholesterol (mg)	404.1900
Fatty acids, total saturated 22:1 undifferentiated (g)	0.0007
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA) (g)	0.0772
Menaquinone-4 (g)	2.2290
Phytosterols (mg)	0.0000
Folate, total (g)	51.0500
Fatty acids, total trans-polyenoic 20:3 n-6 (g)	0.0326
Vitamin A, IU (IU)	909.8100
Energy (kcal)	281.8400
Fatty acids, total saturated 16:1 undifferentiated (g)	0.3874
Fatty acids, total saturated 14:1 (g)	0.1050
Vitamin D2 (ergocalciferol) (g)	0.0000
Methionine (g)	0.6512
Fatty acids, total saturated 20:5 n-3 (EPA) (g)	0.0000
Sugars, total (g)	1.1275
Folic acid (g)	0.0000
Tocotrienol, alpha (mg)	0.1029
Vitamin C, total ascorbic acid (mg)	0.0000
Lutein + zeaxanthin (g)	505.6400
Fatty acids, total saturated 22:6 n-3 (DHA) (g)	0.0580
Vitamin B-12, added (g)	0.0000
Valine (g)	1.5948
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7) (g)	0.0000
Fatty acids, total polyunsaturated 22:1 c (g)	0.0007
Magnesium, Mg (mg)	24.3900
Fatty acids, total saturated 16:0 (g)	5.1135
Carbohydrate, by difference (g)	1.9122
Vitamin D (IU)	82.3000
Fructose (g)	0.0000
Fluoride, F (g)	1.1000
Aspartic acid (g)	1.8873
Tyrosine (g)	1.0816
Potassium, K (mg)	181.5600
Fatty acids, total saturated 12:0 (g)	0.3004
Vitamin A, RAE (g)	261.9400
Serine (g)	1.5407
Fatty acids, total trans-polyenoic 21:5 (g)	0.0000
Phenylalanine (g)	1.2530
Fatty acids, total trans-polyenoic 22:4 (g)	0.0153
Alcohol, ethyl (g)	0.0000
Fatty acids, total polyunsaturated 24:0 (g)	0.0030
Fatty acids, total saturated 22:0 (g)	0.0086
Fatty acids, total saturated 14:0 (g)	1.0409
Histidine (g)	0.6746
Isoleucine (g)	1.2027
Fatty acids, total polyunsaturated 18:2 CLAs (g)	0.0651
Niacin (mg)	0.1095
Water (g)	101.7874
Fatty acids, total saturated 8:0 (g)	0.1231
Tocotrienol, delta (mg)	0.0000
Theobromine (mg)	0.0000
Fatty acids, total polyunsaturated 20:2 n-6 c,c (g)	0.0203
Carotene, beta (g)	21.1800
Sodium, Na (mg)	210.1600
Iron, Fe (mg)	1.7974
Energy (kJ)	1180.2500
Ash (g)	2.1406
Caffeine (mg)	0.0000
Glycine (g)	0.6089
Fatty acids, total trans-polyenoic (g)	0.0760
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c (g)	0.0127
Fatty acids, total saturated 18:2 undifferentiated (g)	1.9314
Fatty acids, total polyunsaturated (g)	2.3827
Vitamin E (alpha-tocopherol) (mg)	1.2585
Sucrose (g)	0.0000
Vitamin B-6 (mg)	0.1988
Fatty acids, total trans-polyenoic 13:0 (g)	0.0000
Fatty acids, total saturated 6:0 (g)	0.1901
Vitamin D (D2 + D3) (g)	2.0150
Vitamin D3 (cholecalciferol) (g)	2.0150
Lysine (g)	1.8046
Beta-sitosterol (mg)	0.0000
Fatty acids, total polyunsaturated 20:3 undifferentiated (g)	0.0346
Fatty acids, total trans-polyenoic 15:1 (g)	0.0000
Lycopene (g)	0.3300
Starch (g)	0.0000
Pantothenic acid (mg)	1.7055
Fatty acids, total trans-polyenoic 20:4 n-6 (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t,t (g)	0.0000
Fatty acids, total polyunsaturated 15:0 (g)	0.1086
Fatty acids, total trans-polyenoic 18:3i (g)	0.0007
Thiamin (mg)	0.0505
Folate, food (g)	51.0500
Fatty acids, total saturated 20:1 (g)	0.0468
Fatty acids, total monounsaturated (g)	6.4350
Stigmasterol (mg)	0.0000
Fatty acids, total polyunsaturated 18:2 n-6 c,c (g)	1.7732
Fatty acids, total polyunsaturated 16:1 t (g)	0.0367
Fatty acids, total polyunsaturated 17:0 (g)	0.0844
Fatty acids, total polyunsaturated 18:2 i (g)	0.0000
Hydroxyproline (g)	0.0000
Dihydrophylloquinone (g)	0.1000
Choline, total (mg)	301.0600
Fatty acids, total polyunsaturated 16:1 c (g)	0.3508
Fatty acids, total saturated (g)	9.4207
Vitamin B-12 (g)	1.9673
Calcium, Ca (mg)	366.6500
Fatty acids, total saturated 10:0 (g)	0.2706
Galactose (g)	0.0000
Tocotrienol, gamma (mg)	0.0100
Alanine (g)	1.0526
Glutamic acid (g)	3.6615
Fatty acids, total trans-polyenoic 20:3 n-3 (g)	0.0020
Carotene, alpha (g)	0.3300
Vitamin E, added (mg)	0.0000
Retinol (g)	260.1400
Leucine (g)	2.1073
Folate, DFE (g)	51.0500
Fatty acids, total polyunsaturated 22:1 t (g)	0.0000
Fatty acids, total polyunsaturated 18:2 t not further defined (g)	0.0750
Fiber, total dietary (g)	0.0000
Tryptophan (g)	0.3053
Threonine (g)	0.9186
Fatty acids, total polyunsaturated 18:1 c (g)	5.4898
Manganese, Mn (mg)	0.0372
Protein (g)	21.9293
Cryptoxanthin, beta (g)	9.6600
Fatty acids, total saturated 18:1 undifferentiated (g)	5.8626
Betaine (mg)	0.5880
Phosphorus, P (mg)	400.0200
Tocopherol, gamma (mg)	0.5231

Recipe Overview
Ingredients
Processes - Utensils
Instructions

Cuisine
European >> Deutschland >> Swiss
Dietary Style
Source
Genius Kitchen(food.com)

Temporal Sequence of Cooking Processes

Early Stage

Middle Stage Processes

Late Stage

Utensils Used

| 1. Place the egg yolks in a bowl with the milk and combine. In a separate bowl, whisk the egg whites to medium soft peaks. Gently fold into the egg yolk mixture. Set aside (do not allow to sit for too long). | 2. Spray a small non-stick frying pan with oil spray and place over medium heat. Add the baby spinach and cook for 1-2 minutes or until wilted. Remove from pan and wipe pan clean. Spray pan again and return to the heat. | 3. Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm. Place the ham, spinach and cheese over half the omelette, then fold over the other side to enclose the filling. Serve immediately. Repeat ingredients and method for additional omelettes. | 4. Source. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
egg	2		separated	143.0	0.72	12.56	9.51
milk	1	tablespoon		9.15	0.7170000000000001	0.4725	0.4905
baby spinach leaf	1/2	cup		-	-	-	-
ham	2	slices	shaved	-	-	-	-
swiss cheese	1/4	cup	grated lowfat	129.69	0.4752	8.8968	10.2267

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

Cooking in progress....

Fluffy Omelette With Ham, Spinach and Swiss Cheese