A three-egg omelette with mushrooms, spinach and cheddar, and boiled potatoes on the side. Fifteen minutes.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 3 eggs
- 120 g mushrooms
- 80 g spinach
- 200 g potatoes (baked or boiled)
- 25 g cheddar cheese
- 6 g olive oil
Method
- Cut the potatoes into chunks and boil for 15 minutes until tender; drain.
- Slice the mushrooms. Cook them in the olive oil over medium heat for four minutes, add the spinach until it wilts, and set aside.
- Beat the eggs with salt and pepper and pour them into the pan. Lift the edges so the raw egg runs underneath.
- When almost set, spoon the vegetables over one half, scatter the cheddar, fold, and serve with the potatoes.
What this plate gives you
Three eggs give about 19 g of the 36 g of protein and the cheddar and potatoes the rest; the eggs, cheese and oil are the 30 g of fat. At 601 calories it is 30 percent of a 2,000-calorie day, and the potatoes are why an omelette is a dinner here rather than a breakfast: 200 g cooked, which is the 51 g of carbohydrate. Cook the mushrooms until their water has gone before the eggs go in.
Swaps
- Two eggs and two egg whites: 8 g less fat.
- Feta for the cheddar: about the same numbers.
- Sweet potato: about the same numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). An omelette is fine cold; the potatoes reheat.
