Egg White Omelette with Courgette and Lemon
12 min 1 serving 227 kcal · 28.2 g proteinLevel: Beginner
The nutritionist's note
227 kcal for 28 g of protein and 10 g of fat: 16 g from the egg whites, which deliver 10.8 g of protein for 45 kcal per 100 g, and 7 g from the whole egg kept in for colour and flavour. 0.7 µg of B12. 2.4 mg of iron, with the lemon juice and raw parsley as vitamin C sources.
Ingredients
1 serving
- egg whites150 g
- whole egg1 piece · 55 g
- courgettes200 g
- nutritional yeast5 g
- olive oil3 g
- lemon juice15 ml
- flat-leaf parsley10 g
Method
- 1
Cut the courgettes (200 g) into 3 mm rounds and stir-fry them for 5 minutes over high heat in a non-stick pan with 3 g of olive oil: over low heat they would release their water and turn soft.
- 2
Salt only at the end of cooking, for the same reason, then set them aside.
- 3
Whisk the egg whites (150 g) with the whole egg (1), the nutritional yeast (5 g), salt and pepper, without trying to whip them.
- 4
Pour into the pan over medium heat and draw the edges to the centre with a spatula for 2 minutes, until only a thin liquid film is left on the surface.
- 5
Spread the courgettes over one half, fold the omelette, then add the lemon juice (15 ml) and scatter with chopped parsley (10 g).
Nutrition facts
per serving
| Energy | 227 kcal |
|---|---|
| Protein | 28.2 g |
| Carbohydrates | 6.8 g |
| Fat | 9.6 g |
| Fibre | 3.9 g |
| Iron | 2.8 mg |
| Vitamin B12 | 0.7 µg |
Potential allergens
- eggs
Always check the labels of your products.
