Mushroom Omelette

Name: Mushroom Omelette
Yield: 1 servings
Cuisine: Australian
Ingredients: 1 egg; 1 egg white; 1-2 tsp. chopped chives; 4 cup mushrooms, sliced; 2 tbsp. low fat milk; 1/4 onion, diced; Handful of baby spinach; Splash Worcestershire Sauce

Any type of vegetable can be used in this recipe, including capsicum and tomato. The omelette can be folded over or can be left as is. You can either saute the spinach with the mushrooms or serve with fresh spinach leaves for crunch. This recipe is low sodium, low sugar, low saturated fat, low carb and high protein.

1
serves: 219
calories: 19.5g
protein: 272g
serving size

Protein 20gCarbs 5gFat 12gper serve

Ingredients

1 egg
1 egg white
1-2 tsp. chopped chives
4 cup mushrooms, sliced
2 tbsp. low fat milk
1/4 onion, diced
Handful of baby spinach
Splash Worcestershire Sauce

Method

1Place eggs, chives, milk in a bowl and whisk with fork, set aside.
2Heat a small non-stick pan with cooking spray and sauté onion and mushrooms until softened, then add a splash of worcestershire sauce and season with S & P, set aside.
3Spray the pan again and pour in egg mixture, cooking on low heat, approx 4-5 minutes or until the egg has cooked nearly through. Flip over or place under grill to cook other side.
4Once cooked to your liking, slide onto a plate; add the mushroom/onion mix, sliced tomato and spinach.
5Enjoy!

Portions

Scale the recipe or eat a smaller portion

Make more or fewer serves

The recipe makes 1 serve. Changing this scales every ingredient by the same ratio. Nutrition per serve stays the same.

1serve

1 egg
1 egg white
1-2 tsp. chopped chives
4 cup mushrooms, sliced
2 tbsp. low fat milk
1/4 onion, diced
Handful of baby spinach
Splash Worcestershire Sauce

Nutrition in a smaller portion

Eating part of one serve gives the same share of every nutrient. This changes the amount you eat, not the recipe.

Mushroom Omelette: nutrition in 1 serve
Nutrient	1 serve (272 g)
Energy	918 kJ (219 kcal)
Protein	19.5 g
Total fat	12.3 g
Saturated fat	3.4 g
Carbohydrate	5.3 g
Sugars	5.3 g
Dietary fibre	not reported
Sodium	169 mg

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Nutrition data for foods in this recipe

Egg, chicken, whole, raw Egg, chicken, white (albumen), raw Chives, raw Mushroom, common, fresh, raw Milk, cow, fluid, reduced fat (~1%)Onion, mature, brown skinned, peeled, raw

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Nutrient	Per Serve	Per 100g
Energy	918kJ	338kJ
Protein	19.5g	7.2g
Fat, total	12.3g	4.5g
Saturated fat	3.4g	1.2g
Carbohydrate	5.3g	2g
Sugars	5.3g	2g
Sodium	169mg	62mg

Ingredients

Method

Scale the recipe or eat a smaller portion

Make more or fewer serves

Nutrition in a smaller portion

Nutrition data for foods in this recipe

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