Protein-Packed Omelette

Looking for a wholesome and tasty breakfast that keeps you full for longer? Look no further than this protein-packed omelette recipe! Made with whole eggs, egg whites, and low-fat milk, this omelette is an excellent source of protein, vitamins, minerals, and antioxidants. Not only does it taste great, but it's also easy to make and customisable to your liking. Try it with mushrooms, spinach, and cheddar cheese, or mix it up with your favourite veggies, herbs, and spices. This recipe yields one serving and takes just 10 minutes to prepare and cook. Give it a try and start your day off right!

Preparation and Cooking Time:

• Preparation Time: 5 minutes
• Cooking Time: 5 minutes
• Total Time: 10 minutes
• Servings: 1

Difficulty:

• Easy

Ingredients with Measurements:

• 1 extra-large whole eggs
• 100 mL egg whites (either fresh in the fridge section or frozen next to the berries) 
• 1 tablespoon (15 mL) low-fat milk
• 1/2 cup (50 g) spinach, chopped
• 1/4 cup (50 g) mushrooms, sliced
• 2 tablespoons (15 g) reduced-fat cheddar cheese, grated
• 1 teaspoon (5 mL) olive oil
• Salt and pepper, to taste

Preparation and Cooking Steps:

1. In a bowl, whisk together the whole eggs, egg whites, and low-fat milk. Season with salt and pepper.
2. Heat the olive oil in a non-stick frying pan over medium heat.
3. Sauté the mushrooms and spinach until the spinach wilts and the mushrooms are slightly browned.
4. Pour the egg mixture over the sautéed vegetables. Let it cook without stirring until the edges start to set.
5. Sprinkle the grated cheese over the omelette.
6. Carefully fold the omelette in half and cook for another minute or until the cheese melts and the eggs are cooked to your liking.
7. Serve hot.

Variations are ENDLESS:

• Veggies: Mix it up with capsicum, onions, or tomatoes for added flavour and nutrients.
• Meat: Add cooked, diced chicken, turkey, or lean ham for extra protein.
• Herbs: Enhance the taste with fresh herbs like chives, parsley, or coriander.
• Cheese: Experiment with different types of cheese like feta, goat cheese, parmesan (don't need much so great bang for buck with for your calories) or mozzarella for a new flavour profile.
• Spice it up: Add a kick with a dash of hot sauce or chilli flakes.
• Other Epic Bits: Top with avocado and fresh salsa, or mix in semi-sun-dried tomatoes.

Storage and Reheating Instructions:

• Best enjoyed fresh. However, if needed, store in an airtight container in the refrigerator for up to 1 day. Reheat gently in a pan.

Customise to Meet Your Nutritional Goals:

• For more carbs: Add in 1-2 slices of multigrain or sourdough bread.
• For more protein: Increase the amount of egg whites used.
• For more / less fat: Add in or reduce the amount of cheese added.

Nutritional Panel (per serving, estimated using NUTTAB standards):

• Energy: 1010 kJ (approx. 241 calories)
• Protein: 26 g
• Total Fat: 13.7 g
  • Saturated Fat: 4.5 g
• Carbohydrate: 1.9 g
  • Sugars: 1.9 g
• Dietary Fibre: 2.8 g
• Sodium: 358 mg