A three-egg omelette folded around mushrooms, peppers, spinach and crumbled feta. The vegetables go in first so the omelette itself takes under three 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 in12 minutes
- Prep5 min
- Cook7 min
- Serves1
Ingredients
- 3 eggs
- 30 g feta cheese
- 50 g spinach
- 60 g mushrooms
- 50 g peppers (bell)
- 7 g olive oil
Method
- Slice the mushrooms and dice the pepper. Beat the eggs with a pinch of salt and pepper.
- Heat the olive oil in a non-stick pan over medium heat. Cook the mushrooms and pepper for three to four minutes until softened, add the spinach and stir until it wilts, then tip everything onto a plate.
- Return the pan to the heat and pour in the eggs. Tilt the pan and lift the edges with a spatula so the raw egg runs underneath.
- When the top is almost set, spoon the vegetables over one half and crumble the feta on top. Fold the other half over and slide it onto the plate.
What this plate gives you
This is the lowest-carbohydrate breakfast in the library at 9 g, because there is no bread and no grain: the plate is eggs, cheese and vegetables. Three eggs give about 19 g of the protein and the feta 4 g. The 28 g of fat is where the calories sit, so if you want the same omelette lighter, use two eggs and 20 g of feta and it lands near 300 calories. The mushrooms and pepper give the omelette its water; cook them until it has gone, or the omelette weeps.
Swaps
- Goat cheese for the feta: about the same calories, a milder tang.
- Two eggs plus two egg whites: the same protein, about 8 g less fat.
- Any vegetable that cooks in four minutes: courgette, tomato, spring onion.
Keeping it
An omelette keeps its shape better than scrambled eggs. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Eat it cold or warm it briefly; the feta goes grainy if it boils.
