- 2 tablespoons breadcrumbs
- 1 teaspoon olive oil
- 80 g mushrooms, thinly sliced
- 50 g ham, cut in to cubes
- 1 spring onion, finely chopped
- 80 g fresh spinach
- pinch of ground nutmeg
- 4 medium sized eggs, beaten
- 1 tablespoon gruyere cheese, grated
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- Preheat oven to 160* C (320* F) Fan.
- Brush the bottom and sides of an ovenproof baking dish (20x25 cm) with olive oil.
- Sprinkle with breadcrumbs, making sure they coat the bottom and sides completely. This coating does not allow the omelet to stick to the baking dish.
- Place a pan over medium to high heat.
- Add the olive oil and mushrooms and sauté for 2 minutes.
- Add the ham, spring onion and spinach.
- Sauté for 1 minute, until the spinach releases all of its liquid.
- Season with salt, pepper and ground nutmeg.
- Gently stir and remove from heat.
- Transfer to the baking dish, being careful not to ruin the breadcrumb coating.
- Carefully add the beaten eggs.
- Bake for 25 minutes.
- When ready, remove from oven, sprinkle with the cheese and bake for another 5 minutes, until the cheese melts.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.