Mushroom Omelette
CAL P/SERVE
219
kJ P/SERVE
918
FAT P/SERVE
12.3g
SODIUM P/SERVE
169g
Any type of vegetable can be used in this recipe, including capsicum and tomato. The omelette can be folded over or can be left as is. You can either saute the spinach with the mushrooms or serve with fresh spinach leaves for crunch.
This recipe is low sodium, low sugar, low saturated fat, low carb and high protein.
Ingredients
- 1 egg
- 1 egg white
- 1-2 tsp. chopped chives
- 4 cup mushrooms, sliced
- 2 tbsp. low fat milk
- 1/4 onion, diced
- Handful of baby spinach
- Splash Worcestershire Sauce
Method
- Place eggs, chives, milk in a bowl and whisk with fork, set aside.
- Heat a small non-stick pan with cooking spray and sauté onion and mushrooms until softened, then add a splash of worcestershire sauce and season with S & P, set aside.
- Spray the pan again and pour in egg mixture, cooking on low heat, approx 4-5 minutes or until the egg has cooked nearly through. Flip over or place under grill to cook other side.
- Once cooked to your liking, slide onto a plate; add the mushroom/onion mix, sliced tomato and spinach.
- Enjoy!
Nutrition Table
Servings: 1
Serving size:272g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 918 kJ | 338 kJ |
| 219 Cal | 81 Cal | |
| Protein | 19.5 g | 7.2 g |
| Fat, total | 12.3 g | 4.5 g |
| - Saturated | 3.4 g | 1.2 g |
| Carbohydrate | 5.3 g | 2.0 g |
| - Sugars | 5.3 g | 2.0 g |
| Sodium | 169 mg | 62 mg |
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