Photo: Andrew Ridley
Estimated Nutrition (whole recipe, rough)
424
Calories
16g
Protein
30g
Fat
29g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cream Cheese | 1 oz (28g) | 99 |
| Egg | 1 large egg (50g) | 78 |
| Green Onion | 1 medium (110g) | 44 |
| Shiitake | 1/2 cup (73g) | 34 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 teaspoon extra-virgin olive oil
- 1/4 cup diced fresh shiitake mushrooms
- 1 tablespoon finely chopped green onion
- 1/4 cup diced fresh tomato
- 1/4 cup packed fresh spinach
- 1 tablespoon low-fat cream cheese
- 3 large egg whites, lightly whipped
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- =
Directions
1
Preheat the broiler. Heat a sauté pan with a flameproof handle over medium heat and add the olive oil. Add the vegetables and sauté them until they begin to soften, about 5 minutes. Pour the egg whites over the vegetables and season with salt and pepper. Cook until the bottom is done and the sides are firm, about 4 minutes. Spread the cream cheese on top of the omelet.
2
Place the pan under the broiler for about 2 minutes to finish cooking the top of the omelet. Remove from heat. Fold over half the omelet and serve.
Recipe sourced from
fandom