Vegetable Omelette ( no oils )

6 15 172
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Vegetable Omelette ( no oils )
Health Highlights
A quick and easy protein-packed meal.

Ingredients


2 large Egg (scrambled)
1 dash Salt (to taste)
1 dash Black pepper (to taste)
20 gm Spinach (washed and roughly chopped)
30 gm Tomato (chopped)
30 gm Red bell pepper (chopped)

Instructions


  1. Warm a small skillet (with a lid) over medium heat. 
  2. Whisk the egg, salt, and pepper in a bowl. 
  3. Pour egg mixture into the skillet, swirling to spread.
  4. Sprinkle the spinach, peppers, and tomato evenly over the egg.
  5. Place a lid on the skillet and cook for about 3-5 minutes, until the eggs start to pull away from the pan and appear cooked around the edges.
  6. Gently ease the omelet off the base of the skillet with a spatula, holding the skillet at an angle. Then, carefully flip the entire omelet over. 
  7. Cook for another 3-5 minutes, until the bottom of the eggs, are browned and spinach is wilted. 
  8. Fold the omelet in half.
  9. Transfer the omelet to a plate and serve.

Notes:

Quick Tips:

  • To prevent ingredients to stick to the bottom: 
    • Use a non-stick skillet.
    • Use 1-2 tbsp of water if you don't have a non-stick skillet.

Nutrition Facts

Per Portion

Calories 172
Calories from fat 97
Calories from saturated fat 31
Total Fat 10.8 g
Saturated Fat 3.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 2 g
Monounsaturated Fat 3.8 g
Cholesterol 433 mg
Sodium 313 mg
Potassium 384 mg
Total Carbohydrate 5.0 g
Dietary Fiber 1.1 g
Sugars 3.0 g
Protein 14.2 g

Dietary servings

Per Portion


Meat Alternative 1.1
Vegetables 1.3

Energy sources


Pygal10%407.9289447499613111.8132429700880357%437.4460160462753261.3326295303531333%304.4290812028397150.400686864560310%57%33%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch
Main




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