Low Calorie Mediterranean Omelet

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

5 min (for 4 serves)

COOKING TIME

15 min (for 4 serves)

BREAKFAST

Egg

SUMMARY

If you love Mediterranean food, then this recipe is for you. Enjoy this egg omelet with anchovies, tomato, basil, and reduced-fat feta cheese. A low-fat, protein-rich dish you can make in a snap!

INGREDIENTS

6.00 tablespoon (81 g)

olive oil, divided

90 g

anchovies, drained

3.00 tomato (501 g)

tomato, chopped

150 g

black olives, pitted and sliced

0.75 teaspoon (1 g)

black pepper, ground

15 g

fresh basil, chopped

12.00 egg (444 g)

eggs

12.00 egg (312 g)

egg whites

1.50 cup (390 g)

skim milk

150 g

reduced-fat feta cheese

METHOD

1. Heat oil 1 tablespoon oil in a non stick pan over medium-high. Stir-fry anchovies, tomato, and olives for 5-7 minutes or until tomatoes are soft.

2. Add in basil and season with pepper to taste. Transfer into a plate.

3. Whisk together eggs and milk in a medium bowl.

4. Heat remaining oil in the same pan over medium-high, add beaten eggs and cook until eggs are just set in center, tilting skillet and lifting edges of omelet with spatula to let uncooked portion flow underneath, about 3 minutes.

5. Top half of the omelet with anchovy-tomato mixture; sprinkle feta cheese over.

6. Using spatula, fold uncovered half of omelet over; cook for 2-3 minutes on each side.

7. Slide onto plate. Garnish with fresh basil leaves, if desired.

8. Serve and enjoy.

NUTRITIONAL PANEL

Per Serve

Energy:

685.5 kJ (163.8 kcal)

Protein:

14.6 g

Total Fat:

8.4 g

-Saturated:

3.8 g

-Mono-Unsaturated:

3.8 g

-Poly-Unsaturated:

1.0 g

Total Carbs:

3.2 g

-Complex Carbs:

0.4 g

-Sugar:

2.8 g

Fibre:

1.0 g

Water:

140.0 mL

Alcohol:

0.0 g

Cholesterol:

150.4 mg

This entry was posted in Breakfast, Poultry, Recipes and tagged Breakfast, Mediterranean, Low Calorie Mediterranean Omelet Recipe, Greek, Omelet, low fat on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →