Egg white omelette
Whip up a healthy and delicious Egg White Omelette with sautéed scallions, fresh spinach, and fragrant dill. Perfectly seasoned to taste with a light spray of cooking oil. Easy to make, low in calories, and bursting with flavor. Ideal for a nutritious breakfast or quick meal!
- 16 May 2024
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 6 Ingredients
Looking for a light and healthy breakfast option? Try this delectable egg white omelette! Packed with nutritious ingredients like scallions, spinach, and dill, this omelette will kickstart your day on a wholesome note. Perfect for those keeping an eye on their calorie intake, this dish is not only easy to prepare but also brimming with flavor.
Ingredients:
Instructions:
- Chop the scallions.
- Roughly chop the spinach.
- Finely chop the dill.
- Spray a non-stick skillet with cooking spray oil and place it over medium heat.
- Add the chopped scallions to the skillet. Sauté for about 2-3 minutes or until they become fragrant and start to soften.
- Add the chopped spinach to the skillet and cook for another 2-3 minutes until the spinach is wilted.
- Remove the cooked vegetables from the skillet and set them aside.
- In a small bowl, whisk the egg whites until slightly frothy.
- Re-spray the skillet with a short spray of cooking spray if needed.
- Pour the egg whites into the skillet and let them cook for about 1 minute on medium-low heat.
- As the edges begin to set, gently lift them with a spatula, allowing uncooked egg whites to flow underneath.
6. Add the Vegetables:
- Once the egg whites are almost fully set but still slightly runny on top, evenly distribute the sautéed scallions, spinach, and chopped dill over one half of the omelette.
7. Fold and Finish:
- Carefully fold the other half of the omelette over the vegetables.
- Cook for another 1-2 minutes, ensuring the egg whites are fully cooked but the omelette remains tender.
- Season with salt & pepper to taste.
- Transfer the omelette to a plate and serve immediately.
Tips:
- Make sure to thoroughly whisk the egg whites to incorporate air, which will give you a fluffier omelette.
- Preheat your pan well before adding the egg whites to ensure an even cook and prevent sticking.
- Feel free to add other veggies such as bell peppers, tomatoes, or mushrooms to customize the omelette to your taste.
- For a bit of extra flavor, consider adding a sprinkle of cheese on top before folding the omelette.
- To save time in the morning, you can pre-chop your vegetables the night before and store them in the refrigerator.
There you have it, a simple yet flavorful egg white omelette that’s ready in minutes! This dish makes for a perfect breakfast or snack, providing you with a good dose of protein and greens. Enjoy it on its own or pair it with a side of whole grain toast for a more satisfying meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 8g | 2% |
| Fiber 1.91g | 5% |
| Sugar 3.86g | 4% |
| Fat | |
| Fat 0.79g | 1% |
| Saturated 0.07g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 16mg | 3% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.52mg | 40% |
| Vitamin B3 0.47mg | 3% |
| Vitamin B6 0.19mg | 11% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 22mg | 25% |
| Vitamin E 1.23mg | 8% |
| Vitamin K 290ug | 242% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.09mg | 0% |
| Iron, Fe 0.85mg | 8% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 54mg | 5% |
| Potassium, K 640mg | 19% |
| Selenium, Se 18ug | 32% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 0.38mg | 3% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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