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Low Calorie Mediterranean Omelet

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
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