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  • 2 eggs, yolks and whites separated
  • 1 tablespoon low-fat milk
  • olive or canola oil
  • 4 button mushrooms, sliced
  • ½ cup baby spinach leaves
  • 1 tablespoon grated reduced-fat cheddar cheese
  • 1 tablespoon chopped chives
  • freshly ground or cracked black pepper, to taste
  • Place the egg yolks in a medium bowl. Add the milk and mix well.
  • In a separate bowl, whisk the egg whites until soft meringue-like peaks are formed. Gently fold egg whites into the egg yolk mixture and set aside.
  • Lightly oil non-stick frying pan and place over medium heat. Add mushrooms and cook on medium heat for 3 minutes until softened.
  • Add baby spinach and cook for a further minute until wilted. Remove from pan and wipe pan clean.
  • Lightly oil pan again and return to medium heat. Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm. Sprinkle the cheese, mushrooms, spinach, chives and pepper over half the omelette, then fold over the other side to enclose the filling.

Alternatives

  • Change omelette filling to include any combination of vegetables you prefer, such as sliced asparagus, chopped tomato, rocket leaves, leek, broccolini or roasted red capsicum.
  • For an Asian twist, try snow peas, bean sprouts, spring onion and a sliced long red chilli.
  • Substitute the chives with other fresh herbs such as basil, parsley or thyme

Storage Suggestions

  • Eat immediately

Equipment List

  • Medium bowl
  • Whisk
  • Non-stick frypan
  • Egg lifter
  • Serving plate

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


286g Quantity per serving Quantity per 100g
Energy 907kJ 318kJ
Protein 17.6g 6.2g
Fat, total 14.1g 5.0g
— Saturated 3.2g 1.1g
Carbohydrate 1.8g 0.6g
— Sugars 1.6g 0.6g
Fibre 3.4g 1.2g
Sodium 180.0mg 63.0mg