Распечатать
E-mail
 |
Ингредиенты
- ¾ tsp olive oil
- 1/3 cup chopped onion
- ½ cup grated zucchini
- 3 eggs
- 2 egg whites
- 3 tbsp water
- ¼ tsp salt
- ¼ tsp ground pepper
- 1 tbsp crumbled feta cheese
- 2 tbsp minced flat-leaf parsley
View Full Recipe at Cookin' Canuck
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 305g | |
| Calories 276 | |
| Calories from Fat 167 | 61% |
| Total Fat 18.73g | 23% |
| Saturated Fat 6.02g | 24% |
| Trans Fat 0.0g | |
| Cholesterol 567mg | 189% |
| Sodium 885mg | 37% |
| Potassium 454mg | 13% |
| Total Carbs 8.66g | 2% |
| Dietary Fiber 1.8g | 6% |
| Sugars 4.52g | 3% |
| Protein 19.45g | 31% |
Leave a review or comment
Leave a review
Рецепты этого пользователя
%20is%20on%20a%20culinary%20mission.%20He%20wants%20to%20make%20the%20perfect%20omelet.%20Quite%20honestly,%20as%20long%20as%20it%20involves%20a%20hiatus%20from%20Nerf%20guns%20and%20potty%20talk,%20I%E2%80%99m%20thrilled!%20Once%20a%20day,%20either%20at%20breakfast%20or%20after%20school,%20he%20pulls%20out%20the%20nonstick%20skillet,%20cracks%20a%20couple%20of%20eggs%20and%20sets%20up%20his%20mise%20en%20place.%20Yes,%20mise%20en%20place.%20Hey,%20if%20he%E2%80%99s%20going%20to%20make%20the%20perfect%20omelet,%20he%20might%20as%20well%20talk%20the%20talk!%3C/p%3E%3Cp%3EActually,%20the%20mise%20en%20place%20(organizing%20and%20arranging%20the%20ingredients)%20is%20key%20when%20making%20an%20omelet%20because%20everything%20moves%20at%20a%20breakneck%20pace.%20As%20I%20mentioned%20in%20my%20step-by-step%20photo%20tutorial,%20How%20to:%20Make%20an%20Omelet,%20the%20heat%20should%20be%20set%20at%20medium-high.%20You%E2%80%99ll%20be%20adding%20your%20omelet%20fillers%20before%20you%20can%20blink%20ten%20times.%3C/p%3E%3Cp%3EThere%E2%80%99s%20no%20messing%20around%20here!%3C/p%3E%3Cp%3EZucchini,%20onions%20and%20feta%20cheese%20aren%E2%80%99t%20usually%20T%E2%80%99s%20first%20choice%20of%20fillers.%20He%E2%80%99s%20more%20of%20a%20cheese%20and%20salsa%20kind%20of%20guy.%20But%20when%20he%20was%20at%20school,%20I%20decided%20to%20commandeer%20the%20nonstick%20pan%20and%20take%20a%20shot%20at%20my%20own%20version.%20(This%20nonstick%20skillet%20or%20this%20one%20are%20the%20nonstick%20skillets%20I%20use%20for%20a%20two-person%20omelet%20and%20this%20one%20is%20perfect%20for%20single%20omelets.)%3C/p%3E%3Cp%3EAfter%20all%20my%20talk%20of%20How%20to:%20Caramelize%20Onions%20the%20other%20day,%20I%20really%20couldn%E2%80%99t%20think%20of%20anything%20but%20golden,%20sweet%20onions.%20I%20didn%E2%80%99t%20go%20as%20far%20as%20caramelizing%20the%20onions%20for%20the%20omelet,%20but%20they%20took%20on%20just%20enough%20sweetness%20in%20a%20few%20minutes%20of%20saut%C3%A9ing%20to%20satisfy%20to%20my%20craving.%3C/p%3E%3Cp%3EIf%20you%20prefer%20to%20dice%20the%20zucchini,%20go%20for%20it.%20It%20was%20lunchtime%20and%20I%20was%20hungry,%20so%20grated%20zucchini%20seemed%20like%20the%20way%20to%20go%20because%20it%20took%20about%20two%20minutes%20to%20tenderize%20in%20the%20pan.%3C/p%3E%3Cp%3EAn%20omelet%20just%20never%20seems%20complete%20without%20a%20little%20cheese.%20When%20you%E2%80%99re%20using%20a%20cheese%20with%20a%20strong%20flavor,%20like%20feta,%20you%20can%20get%20away%20with%20using%20just%20a%20little.%20One%20tablespoon%20did%20the%20trick%20for%20this%20two-person%20omelet.%3C/p%3E%3Cp%3EThis%20omelet%20hit%20the%20spot,%20but%20I%20must%20admit%20that%20I%E2%80%99m%20looking%20forward%20to%20be%20treated%20to%20one%20of%20T%E2%80%99s%20omelets%20very%20soon.%3C/p%3E%3Cp%3EFind%20these%20tools%20on%20Amazon:%208-inch%20nonstick%20skillet%20(for%20single%20omelets)%20and%2010-inch%20nonstick%20skillet%20or%20this%2010-inch%20nonstick%20skillet%20(for%202-person%20omelets)%3C/p%3E%3Cp%3EOther%20healthy%20breakfast%20recipes:%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20Baked%20Whole%20Wheat%20Peach%20Pancake%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20Chipotle%20Guacamole%20Eggs%20Benedict%3C/p%3E%3Cp%3EAll%20Day%20I%20Dream%20About%20Food%E2%80%99s%20Low%20Carb%20Slow%20Cooker%20Breakfast%20Casserole%3C/p%3E%3Cp%3EHealthyNut%20Nation%E2%80%99s%20Fluffy%20Paleo%20Coconut%20Flour%20Pancakes%3C/p%3E%3Cp%3EA%20Healthier%20Start%E2%80%99s%20Blueberry%20Banana%20Smoothie%3C/p%3E%3Cp%3EZucchini,%20Onion%20and%20Feta%20Cheese%20Omelet%20Recipe%3C/p%3E%3Cp%3ECalories%20162.8/%20Total%20Fat%209.8g%20/%20Saturated%20Fat%203.2g%20/%20Cholesterol%20282.3mg%20/%20Sodium%20350.4mg%20/%20Total%20Carbohydrates%204.1g%20/%20Fiber%200.9g%20/%20Sugars%201.9g%20/%20Protein%2014.0g%20/%20WW%20(Old%20Points)%204%20/%20WW%20(Points+)%204%3C/p%3E%3Cp%3EIngredients%3C/p%3E%3Cp%3EInstructions%3C/p%3E%3Cp%3EHeat%20the%20olive%20oil%20in%20a%20medium%20nonstick%20skillet%20set%20over%20medium%20heat.%3C/p%3E%3Cp%3EAdd%20the%20onion%20and%20cook,%20stirring%20occasionally,%20until%20the%20onions%20are%20starting%20to%20brown,%20about%204%20minutes.%3C/p%3E%3Cp%3EAdd%20the%20grated%20zucchini%20and%20cook%20for%202%20minutes.%20Transfer%20the%20vegetables%20to%20a%20plate%20and%20cover%20with%20foil%20to%20keep%20warm.%3C/p%3E%3Cp%3EIn%20a%20medium%20bowl,%20whisk%20together%20the%20eggs,%20egg%20whites%20and%20water%20until%20combined.%3C/p%3E%3Cp%3EWipe%20out%20the%20skillet,%20coat%20with%20cooking%20spray%20and%20increase%20the%20heat%20to%20medium-high.%3C/p%3E%3Cp%3EAdd%20the%20eggs%20to%20the%20skillet%20and%20cook%20until%20the%20edges%20begin%20to%20set.%20Gently%20lift%20the%20edge%20of%20the%20omelet%20with%20a%20spatula%20and%20tilt%20the%20pan%20to%20allow%20the%20uncooked%20egg%20mixture%20to%20run%20into%20the%20bottom%20of%20the%20pan.%20Continue%20to%20do%20this%20as%20the%20omelet%20cooks.%3C/p%3E%3Cp%3ECook%20until%20the%20center%20is%20set.%20Season%20with%20salt%20and%20pepper.%3C/p%3E%3Cp%3ESpoon%20the%20vegetable%20mixture%20onto%20half%20of%20the%20omelet%20and%20top%20with%20the%20feta%20cheese.%3C/p%3E%3Cp%3EWith%20a%20spatula,%20loosen%20the%20omelet%20from%20the%20pan%20and%20fold%20it%20in%20half.%20Slide%20it%20onto%20a%20cutting%20board.%20Cut%20the%20omelet%20in%20half%20and%20serve,%20garnishing%20with%20parsley.%3C/p%3E%3Cp%3ENotes%3C/p%3E%3Cp%3EFrom%20the%20kitchen%20of%20Cookin'%20Canuck%20%7C%20cookincanuck.com%3C/p%3E%3Cp%3E2.6%3C/p%3E%3Cp%3EDisclosure:%20This%20post%20contains%20links%20to%20my%20Amazon%20affiliate%20page.%20Any%20revenue%20made%20from%20sales%20through%20these%20links%20helps%20to%20support%20this%20blog.%20Thank%20you!%3C/p%3E%3Cp%3Eegg,%3C/p%3E%3Cp%3Eeggs,%3C/p%3E%3Cp%3Efeta,%3C/p%3E%3Cp%3Egluten-free,%3C/p%3E%3Cp%3Eomelet,%3C/p%3E%3Cp%3Eomelette,%3C/p%3E%3Cp%3Eonion,%3C/p%3E%3Cp%3Evegetable,%3C/p%3E%3Cp%3Evegetarian,%3C/p%3E%3Cp%3Ezucchini%3C/p%3E){kind=link}