Zucchini, Onion and Feta Cheese Omelet

Zucchini, Onion and Feta Cheese Omelet is a gluten free and lacto ovo vegetarian side dish. One serving contains 165 calories, 14g of protein, and 10g of fat. For $1.07 per serving, this recipe covers 14% of your daily requirements of vitamins and minerals. This recipe serves 2. From preparation to the plate, this recipe takes approximately 20 minutes. If you have egg whites, eggs, zucchini, and a few other ingredients on hand, you can make it. It is brought to you by Cookin Canuck. 118 people were impressed by this recipe. All things considered, we decided this recipe deserves a spoonacular score of 53%. This score is solid. If you like this recipe, you might also like recipes such as Baked Omelet with Zucchini, Leeks, Feta, and Herbs, Ham & Feta Cheese Omelet, and Zucchini Cakes with Fetan and Red Onion.

Servings: 2

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

2 egg whites

3 eggs

1 tbsp crumbled feta cheese

2 tbsp minced flat-leaf parsley

¼ tsp ground pepper

¾ tsp olive oil

1/3 cup chopped onion

¼ tsp salt

3 tbsp water

½ cup grated zucchini

Equipment:

frying pan

whisk

bowl

aluminum foil

cutting board

spatula

Cooking instruction summary:

Heat the olive oil in a medium nonstick skillet set over medium heat. Add the onion and cook, stirring occasionally, until the onions are starting to brown, about 4 minutes.Add the grated zucchini and cook for 2 minutes. Transfer the vegetables to a plate and cover with foil to keep warm.In a medium bowl, whisk together the eggs, egg whites and water until combined.Wipe out the skillet, coat with cooking spray and increase the heat to medium-high.Add the eggs to the skillet and cook until the edges begin to set. Gently lift the edge of the omelet with a spatula and tilt the pan to allow the uncooked egg mixture to run into the bottom of the pan. Continue to do this as the omelet cooks.Cook until the center is set. Season with salt and pepper.Spoon the vegetable mixture onto half of the omelet and top with the feta cheese.With a spatula, loosen the omelet from the pan and fold it in half. Slide it onto a cutting board. Cut the omelet in half and serve, garnishing with parsley.

 

Step by step:


1. Heat the olive oil in a medium nonstick skillet set over medium heat.

2. Add the onion and cook, stirring occasionally, until the onions are starting to brown, about 4 minutes.

3. Add the grated zucchini and cook for 2 minutes.

4. Transfer the vegetables to a plate and cover with foil to keep warm.In a medium bowl, whisk together the eggs, egg whites and water until combined.Wipe out the skillet, coat with cooking spray and increase the heat to medium-high.

5. Add the eggs to the skillet and cook until the edges begin to set. Gently lift the edge of the omelet with a spatula and tilt the pan to allow the uncooked egg mixture to run into the bottom of the pan. Continue to do this as the omelet cooks.Cook until the center is set. Season with salt and pepper.Spoon the vegetable mixture onto half of the omelet and top with the feta cheese.With a spatula, loosen the omelet from the pan and fold it in half. Slide it onto a cutting board.

6. Cut the omelet in half and serve, garnishing with parsley.


Nutrition Information:

Quickview
165k Calories
13g Protein
9g Total Fat
4g Carbs
6% Health Score
Limit These
Calories
165k
8%

Fat
9g
15%

  Saturated Fat
3g
23%

Carbohydrates
4g
2%

  Sugar
2g
3%

Cholesterol
253mg
84%

Sodium
535mg
23%

Get Enough Of These
Protein
13g
27%

Vitamin K
65µg
62%

Selenium
27µg
40%

Vitamin B2
0.55mg
32%

Phosphorus
185mg
19%

Vitamin A
776IU
16%

Vitamin C
12mg
15%

Folate
53µg
13%

Vitamin B5
1mg
13%

Vitamin B12
0.76µg
13%

Vitamin B6
0.24mg
12%

Calcium
99mg
10%

Iron
1mg
9%

Vitamin D
1µg
9%

Zinc
1mg
9%

Potassium
289mg
8%

Manganese
0.15mg
8%

Vitamin E
1mg
7%

Magnesium
23mg
6%

Copper
0.1mg
5%

Vitamin B1
0.07mg
5%

Fiber
0.95g
4%

Vitamin B3
0.39mg
2%

covered percent of daily need
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Food Trivia

When taken in large doses nutmeg works as a hallucinogen.

Food Joke

Mother Teresa dies and of course goes directly to heaven. God greets her and asks her, "After you get familiar with this place, how about we have dinner together?" "I would love to eat dinner with you!" Later that evening they meet up for dinner and she takes a seat at the dining room table. God is in the kitchen and starts preparing a very simple meal: one can of tuna fish and some crackers. Through some cracks in the floor, Mother Teresa looks down at Hell; she sees fire and red hot flames with hundreds of thousands of people, and they are dining on lobster, fine wine, chocolate cakes, steaks, pancakes, row after row of fine food. Mother Teresa can't help but ask, "God, look at how they're eating down there. Shouldn't we be dining even better than Hell? You are just serving canned tuna and crackers..." God says, "Well, I figure since it's just the two of us, why cook?"

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