Omelette with stir-fried shiitake mushrooms and rice (low-fat)
Discover a delicious and healthy omelette made with stir-fried shiitake mushrooms, scallions, ginger, and garlic. This low-fat recipe features protein-rich eggs, flavorful oyster sauce, and is perfect when paired with rice for a nutritious meal. Ready in just minutes!
- 12 Jun 2024
- Cook time 5 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
Omelettes are a versatile and nutritious meal option. This particular recipe for an omelette with stir-fried shiitake mushrooms and rice is not only delicious but also low-fat, making it a healthy choice for any meal of the day. The combination of eggs, scallions, ginger, garlic, and shiitake mushrooms creates a flavorful and satisfying dish. With the addition of oyster sauce, this recipe brings in a subtle umami taste that perfectly complements the overall flavor profile.
Ingredients:
Instructions:
- Crack the eggs into a bowl and beat them until well combined. Season with a pinch of salt if desired.
- Chop the scallions, grate the ginger, and mince the garlic.
- Slice the mushrooms into thin pieces.
- Heat half of the canola oil (about 1/2 tablespoon) in a non-stick skillet over medium-high heat.
- Add the ginger and garlic to the skillet and sauté for about 1 minute, until fragrant.
- Add the sliced mushrooms and stir-fry for about 5-7 minutes, until they are tender and any released moisture has evaporated.
- Stir in the oyster sauce, ensuring that the mushrooms are evenly coated. Cook for another 1-2 minutes.
- Transfer the mushroom mixture to a bowl and set aside. Wipe the skillet clean with a paper towel.
- Add the remaining canola oil (about 1/2 tablespoon) to the cleaned skillet and heat over medium heat.
- Pour the beaten eggs into the skillet, spreading them evenly across the surface.
- Cook the eggs without stirring for about 2-3 minutes, until the bottom is set but the top is still slightly runny.
- Spoon the cooked mushroom mixture onto one half of the omelette.
- Sprinkle the chopped scallions over the mushrooms.
- Carefully fold the other half of the omelette over the mushroom and scallion filling.
- Slide the omelette onto a plate.
- Serve the omelette warm, with a side of cooked rice if desired.
Tips:
- Make sure to whisk the eggs thoroughly to achieve a fluffy omelette.
- Cook the eggs on medium-low heat to prevent them from browning too quickly and to ensure they cook evenly.
- Use fresh shiitake mushrooms for a richer flavor and better texture.
- Add a splash of water or milk to the eggs for an even fluffier omelette.
- Cook the garlic and ginger first to release their aromas before adding the mushrooms and scallions.
- Feel free to add other vegetables, such as bell peppers or spinach, to enhance the nutritional value of the omelette.
- If you're watching your sodium intake, consider using a low-sodium version of oyster sauce or reducing the amount used.
Preparing an omelette with stir-fried shiitake mushrooms and rice is both simple and rewarding. This low-fat recipe offers a balanced mix of flavors and textures, providing a nutritious and delicious meal option. Whether you're looking for a hearty breakfast, a light lunch, or a quick dinner, this recipe is sure to please. Enjoy your homemade, healthy omelette and the delightful fusion of ingredients in every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 5g | 3% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 1.14g | 3% |
| Sugar 2.58g | 3% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.10g | 4% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 44ug | 5% |
| Choline 100mg | 18% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.38mg | 29% |
| Vitamin B3 2.41mg | 15% |
| Vitamin B6 0.11mg | 7% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.31ug | 13% |
| Vitamin C 3.40mg | 4% |
| Vitamin E 0.93mg | 6% |
| Vitamin K 2.87ug | 2% |
| Minerals | |
| Calcium, Ca 24mg | 2% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 0.67mg | 6% |
| Magnesium, Mg 13mg | 3% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 310mg | 9% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 0.69mg | 6% |
| Water | |
| Water 100g | - |
| * 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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