Enjoy this oh-so-delicious omelette that's filled with a tasty mushroom, asparagus, zucchini and garlic combo.
Ingredients
Egg white, raw,
6 egg white(s)
Skim milk,
0.25 cup(s)
Sea salt,
1 pinch(s)
Black pepper, ground,
1 pinch(s)
Olive oil spray,
1 spray(s)
Mushrooms,
4 cup(s) sliced
Shallots, peeled,
2 shallot(s), sliced
Garlic,
1 clove(s), crushed
Asparagus,
8 spear(s), sliced
Zucchini,
1 medium, sliced
Cherry tomato,
6 regular cherry tomato(s), sliced
Red chilli,
1 chili(s), to garnish (optional)
Cooking instructions
In two separate bowls, place 3 egg whites and half the milk into each, and season with salt and pepper. Set aside.
Heat a non-stick fry pan on a medium to high heat and lightly spray with olive oil. Add the mushrooms, shallots, garlic, asparagus and zucchini and cook for 5 minutes, or until the vegetables are nearly cooked. Add a little water if needed to help the vegetables cook through. Stir in the tomatoes and a pinch of salt and pepper. Remove the mixture from the pan, place in a bowl and set aside.
Clean the non-stick fry pan and place it back on the heat. Whisk the egg white mixture, pour into the hot pan and swirl it around to coat evenly. Cook for 1-2 minutes, or until nearly set.
Place half of the vegetable mixture into the center of the egg white omelette. Very carefully fold the egg white over the vegetables and slide out of the pan onto a serving plate.
Repeat this process for the second omelette.
Top the egg white rolls with julienne chilli and extra green shallots and serve warm.
| Nutrition details per portion |
| Energy | 139.2 cal
579.0 kJ |
| Total Fat | 1.6g |
| - Saturated Fat | - |
| - Monounsaturated Fat | - |
| - Polyunsaturated Fat | - |
| - Omega 3 Fat | - |
| - Trans Fat | - |
| Cholesterol | - |
| Sodium | 361.2mg |
| Total Carbohydrates | 5.8g |
| - Dietary Fibre | - |
| - Sugars | 5.6g |
| Protein | 20.3g |
| Potassium | 1087.5mg |