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Description
A protein-packed breakfast will keep you feeling full all morning. This omelet is loaded with fresh vegetables, and the use of egg whites reduces saturated fat*. Feta cheese adds rich flavor and limits sodium by reducing the need for extra table salt…
Nutrition information: Calories 254; Total Fat 15.3 g; Saturated Fat 4.9 g; Trans Fat 0 g; Cholesterol 197 mg; Sodium 394 mg; Carbohydrate 10.4 g; Fiber 2.6 g; Sugar 5.9 g; Protein 19.2 g; Vitamin A 1102 IU; Vitamin C 39.4 mg; Calcium 104 mg; Iron 1.2 mg
Ingredients
- 2 large egg whites
- 1 whole large egg
- 1/2 Tbsp. olive oil
- 3 Tbsp. mushrooms (chopped)
- 2 Tbsp. chopped green bell pepper
- 1 Tbsp. shallot (minced)
- 2 tsp. chopped fresh cilantro
- 1 pinch ground black pepper
- 2 Tbsp. crumbled feta cheese
- 2 slices tomato
- cilantro (for garnish, optional)
Directions
- Whisk the egg and egg whites in a small bowl. Set aside.
- Heat the olive oil over medium-high in a small skillet. Add the mushrooms, bell pepper and shallot. Cook for 3 minutes, until the mushrooms shrink and darken. Reduce the heat to medium.
- Stir in the cilantro and black pepper. Pour the eggs into the skillet. Gently scrape the edges of pan with a spatula and tilt the pan to move uncooked egg to the edges. Cook for about 3 minutes, until the eggs are fully cooked. Flip the omelet if desired. Transfer to a plate.
- Sprinkle the omelet with 1 tablespoon of feta cheese. Place two slices of tomato on one side of the omelet. Fold the omelet over to make a half moon. Sprinkle with the remaining feta cheese and garnish with cilantro.
- *To further reduce cholesterol and saturated fat, use 4 egg whites instead of 1 whole egg and 2 egg whites.
NutritionView More
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Calories170Calories from Fat100 |
% DAILY VALUE |
Total Fat11g17% |
Saturated Fat4g20% |
Trans Fat |
Cholesterol15mg5% |
Sodium340mg14% |
Potassium500mg14% |
Protein12g |
Calories from Fat100 |
% DAILY VALUE |
Total Carbohydrate7g2% |
Dietary Fiber2g8% |
Sugars4g |
Vitamin A50% |
Vitamin C50% |
Calcium15% |
Iron6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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