Resultado: 1 porção/porções
Tempo de Preparação: 10 mins
Tempo de Cozimento: 15 mins
Tipo de refeição:
Café da Manhã
Avaliação:
Avaliação Média dos Membros FatSecret
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por membro: meatcake
Egg White Omelet with Spinach, Onion & Mushroom
A tasty breakfast with protein and veggies.
Ingredientes
Instruções
- Cut up mushrooms (around 4 small buttons), green onion and tear spinach.
- Put 1 tablespoon of butter substitute in frying pan on medium-low heat. Let melt but keep moving around the pan.
- Place the mushrooms and onions in the frying pan and cook until the mushrooms look done. (If presentation important, keep a few of the green onions off to the side, uncooked for garnish later). Once the mushrooms look done add the spinach and cook until the spinach is slightly wilted.
- Remove the mushroom, onion and spinach mix and set aside for use in a few minutes.
- Clean frying pan. Add a tablespoon of butter substitute and melt. Make sure to move it around the whole pan.
- Add egg whites to the frying pan. Once it starts to change from clear to white, use a spatula to move it around, almost scrambling but making sure to have enough clear egg whites to fill any holes. Leave it for a few good minutes to let it harden. Add the garlic pepper. It is important to cook the egg whites slowly so it doesn't fall apart and comes off the frying pan easily. Once the egg whites are 100% cooked, use a spatula to pick up the edges and make sure it isn't sticking anywhere.
- Add back the mushrooms, onions and spinach in the middle of the omelet and fold both sides into the middle. Let the omelet cook a minute and then slide it onto plate.
- Garnish top of the omelet with the rest of the green onion (finely chopped) and enjoy!
41 membros adicionaram esta receita ao seu livro de receitas.
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Revisões
it seems like a lot but when you make an omelette you need more than 3tbsp of egg white. That is why I use 3/4 cup egg whites. It makes it fluffy and filling instead so thin that your stuffing rips through. It's a hearty breakfast.
22 out 11 por membro: meatcake
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this looks good, but 3/4 cups of egg whites is an awful lot for 1 serving--shouldn't this be 2 or 3 servings to the recipe?
15 out 11 por membro: Mcat62
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Resumo Nutricional:
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Existem 339 calorias em 1 porção de Egg White Omelet with Spinach, Onion & Mushroom.
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Repartição das Calorias: 65% gord, 10% carbs, 24% prot. |
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Fatos Nutricionais
Quantidade
por porção
Energia
1418 kj
339 kcal
Carboidratos
8,46g
Açúcar
1,84g
Proteínas
19,69g
Gorduras
23,37g
Gordura Saturada
10,246g
Gordura Trans
0g
Gordura Monoinsaturada
6,516g
Gordura Poliinsaturada
3,449g
Colesterol
30mg
Fibras
3,5g
Sódio
554mg
Potássio
521mg
Repartição das Calorias:
Carboidratos (11%)
Gorduras (65%)
Proteínas (24%)
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*Baseado num IDR de 2000 calorias
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