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

Lettuce is a member of the sunflower family.

Food Joke

Two women had been having a friendly lunch when the subject turned to sex. "You know, John and I have been having some sexual problems," Linda told her friend. That's amazing!" Mary replied, "So have Tom and I. We're thinking of going to a sex therapist," said Linda. "Oh, we could never do that! We'd be too embarrassed!" responded Mary. "But after you go, will you please tell me how it went?" Several weeks passed and they met met for lunch again. "So, how did the sex therapy work out, Linda?" "Things couldn't be better!", Linda exclaimed. "We began with a physical exam, and afterward the doctor said he was certain he could help us. He told us to stop at the grocery store on the way home and buy a bunch of grapes and a dozen donuts. He told us to sit on the floor nude, and toss the grapes and donuts at each other. Every grape that went into my vagina, John had to get it out with his tongue. Every donut that I ringed his penis with, I had to eat. Our sex life is wonderful, in fact it's better than it's ever been!" With that endorsement, Mary talked her husband into an appointment with the same sex therapist. After the physical exams were completed the doctor called Mary and Tom into his office. "I'm afraid there is nothing I can do for you," he said. But doctor," Mary complained, "You did such good for Linda and John, surely you must have a suggestion for us! Please, please, can't you give us some help? Any help at all?" "Well, OK," the doctor answered. "On your way home, I want you to stop at the grocery store and buy a sack of apples and a box of Cheerios..."

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