Penn Herb Wellness Guide
Greek-Inspired Spring Omelet
A light and refreshing Mediterranean-style meal made with egg whites and cucumber-yogurt sauce.
Ingredients
- 1/3 cup egg whites (about two eggs)
- 1 Tbs tzatziki (or nonfat plain yogurt)
- 3 asparagus spears
- 1 Tbs feta cheese, crumbled
- 4 cherry tomatoes (red, yellow, or a mix), diced
- 1 green onion, diced
- salt and pepper to taste
Directions
- In a medium skillet, saut asparagus until tender, about 7 minutes. Set aside.
- In a small bowl, combine egg whites and tzatziki; stir to combine.
- Spray nonstick skillet with cooking spray and bring to medium heat. Pour in egg white and allow it to spread over the skillet surface. Cook until egg turns white; about 2 minutes.
- Slide omelette onto a plate and place asparagus, tomatoes, green onions, and feta in the middle third of the omelette. Fold the sides of the omelette over the middle to cover the fillings.
- Serve hot with additional tzatziki. Salt and pepper to taste.
Nutrition Facts
Calories 132
Calories from Fat 26 (20%)
(5%)Total Fat 3g
(8%)Saturated Fat 2g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
(3%)Cholesterol 9mg
(12%)Sodium 282mg
(21%)Potassium 741mg
Total Carbohydrate 13g
(18%)Dietary Fiber 4g
Sugars 3g
Sugar Alcohols 0g
(32%)Protein 16g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.