Ingredients with Measurements:
- 4 egg whites
- 1 cup spinach, chopped
- 1 cup mushrooms, sliced
- 1/4 cup onion, chopped
- 1/4 cup low-fat cheese, shredded
- Salt and pepper to taste
- 1 tablespoon olive oil
Special equipment needed:
- Non-stick skillet
- Whisk
Step-by-step instructions:
1. Heat the non-stick skillet over medium-high heat.
2. Add olive oil to the skillet and let it heat up.
3. Add the chopped onions and sauté for 2-3 minutes until they are translucent.
4. Add the sliced mushrooms and sauté for 5-7 minutes until they are tender.
5. Add the chopped spinach and sauté for 2-3 minutes until it is wilted.
6. In a separate bowl, whisk the egg whites until they are frothy.
7. Pour the egg whites into the skillet and let it cook for 2-3 minutes until the edges start to set.
8. Sprinkle the shredded cheese on top of the egg whites.
9. Use a spatula to fold the omelette in half.
10. Let it cook for another 2-3 minutes until the cheese is melted and the egg whites are cooked through.
11. Season with salt and pepper to taste.
12. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 15 minutes
Temperature:
Medium-high heat
Serving size:
1 omelette
Nutritional information:
Calories: 150
Fat: 5g
Carbohydrates: 7g
Protein: 20g
Sodium: 300mg
Sugar: 3g
Substitutions for ingredients:
- You can use any type of cheese you prefer.
- You can substitute the spinach with kale or any other leafy green.
- You can add other vegetables such as bell peppers or tomatoes.
Variations:
- You can add cooked chicken or turkey for extra protein.
- You can add herbs such as basil or parsley for extra flavor.
- You can make a larger omelette and cut it into smaller pieces for a brunch or party.
Tips and tricks:
- Make sure to use a non-stick skillet to prevent the omelette from sticking.
- Whisk the egg whites until they are frothy to make the omelette light and fluffy.
- Use a spatula to fold the omelette in half to prevent it from breaking.
Storage instructions:
You can store the leftover omelette in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
You can reheat the omelette in the microwave for 30-60 seconds or in a skillet over medium heat for 2-3 minutes.
Presentation ideas:
You can serve the omelette on a plate with a side of fresh fruit or toast.
Garnishes:
You can garnish the omelette with chopped fresh herbs such as parsley or chives.
Pairings:
You can pair the omelette with a cup of coffee or tea.
Suggested side dishes:
You can serve the omelette with a side of fresh fruit, toast, or a small salad.
Troubleshooting advice:
- If the omelette sticks to the skillet, use a spatula to gently loosen it.
- If the omelette is too runny, let it cook for a few more minutes until it is set.
Food safety advice:
Make sure to cook the egg whites until they are fully cooked to prevent any risk of foodborne illness.
Food history:
Egg white omelettes have been a popular breakfast dish for many years, especially among health-conscious individuals.
Flavor profiles:
This omelette has a light and fluffy texture with a savory flavor from the mushrooms and onions.
Serving suggestions:
This omelette is perfect for a healthy and satisfying breakfast or brunch.
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