Asian Veggie Omelette

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-10 Minute Easy 1 serving

Ingredients

Amount Ingredient
1 2/3 teaspoons Coconut Oil
1/2 cups, piece or slice Mushrooms, Shitake
1 cups Bok Choy, sliced into quarters
3 large Eggs
2 1/3 teaspoons Tamari
2 stalk Green Onions, sliced

Steps

1 Heat coconut oil in a medium-sized frying pan over medium heat.
2 Saute the bok choy for 2 minutes. Add mushrooms and cook for 2-3 more minutes or until all veggies are soft. Transfer the veggies to a bowl and set aside.
3 In a bowl, whisk together eggs, tamari, and green onion. Pour the egg mixture into the same pan over medium heat, and let cook until almost set.
4 Place the mushrooms and bok choy on one half of the omelette and fold the other half over top.
5 Remove from heat and season with sea salt and black pepper to taste. Enjoy!

Make it Fluffy - Whisk unsweetened almond milk into your egg mixture.
More Flavor - Whisk sesame oil into your egg mixture.
Mix it Up - Use up whatever vegetables you have on hand. Red onion, bell peppers or baby spinach works well.
Likes it Spicy - Serve with hot sauce.

Nutrition

Breakfast Dairy Fee Gluten Free High Protein Low Carb Low Sugar Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 316.85 kcal 11%
Protein 22.66 g 45%
Total lipid (fat) 21.18 g 33%
Carbohydrate, by difference 8.35 g 3%
Fiber, total dietary 1.8 g 7%
Sugars, total 4.18 g  
Minerals
Calcium, Ca 157.95 mg 16%
Iron, Fe 4.2 mg 23%
Sodium, Na 983.04 mg 41%
Vitamins
Vitamin C, total ascorbic acid 51.98 mg 87%
Vitamin B-12 1.35 µg 22%
Vitamin A, RAE 288 µg  
Vitamin E (alpha-tocopherol) 1.64 mg 8%
Vitamin D 125.45 IU 31%
Lipids
Fatty acids, total monounsaturated 5.92 g  
Fatty acids, total polyunsaturated 3.05 g  
Fatty acids, total trans 0.06 g  
Cholesterol 558 mg 186%
Calories 317
% Daily Value*
Total Fat 21g 33%
Saturated Fat 10g 51%
Trans Fat 0g  
Cholesterol 558mg 186%
Sodium 983mg 41%
Total Carbohydrate 8g 3%
Dietary Fibers 2g 7%
Sugars 4g  
Protein 23g 45%
Vitamin D 3µg  
Calcium 158mg 16%
Iron 4mg 23%
Potassium 356mg 10%
Nutrient Per Serving RDA%
Proximates
Water 168.74 g 8%
Calories (Energy) 316.85 kcal 11%
Energy 1209.71 kJ  
Protein 22.66 g 45%
Adjusted Protein 0.76 g  
Total lipid (fat) 21.18 g 33%
Ash 2.01 g  
Carbohydrate, by difference 8.35 g 3%
Fiber, total dietary 1.8 g 7%
Sugars, total 4.18 g  
Sucrose 0.04 g  
Glucose (dextrose) 1.47 g  
Fructose 0.57 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 157.95 mg 16%
Iron, Fe 4.2 mg 23%
Magnesium, Mg 24.99 mg 6%
Phosphorus, P 333.1 mg 48%
Potassium, K 356.46 mg 10%
Sodium, Na 983.04 mg 41%
Zinc, Zn 2.17 mg 14%
Copper, Cu 0.23 mg 11%
Manganese, Mn 0.09 mg  
Selenium, Se 49.43 µg 71%
Fluoride, F 1.65 µg  
Vitamins
Vitamin C, total ascorbic acid 51.98 mg 87%
Thiamin 0.1 mg  
Riboflavin 0.83 mg  
Niacin 1.45 mg  
Pantothenic acid 2.86 mg  
Vitamin B-6 0.31 mg 16%
Folate, total 83.65 µg  
Folic acid 0 µg  
Folate, food 83.65 µg  
Folate, DFE 83.65 µg  
Choline, total 447.81 mg 90%
Betaine 3.74 mg  
Vitamin B-12 1.35 µg 22%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 288 µg  
Retinol 240 µg  
Carotene, beta 576 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 13.5 µg  
Vitamin A, IU 4269.85 IU 85%
Lycopene 0 µg  
Lutein + zeaxanthin 960.42 µg  
Vitamin E (alpha-tocopherol) 1.64 mg 8%
Vitamin E, added 0 mg  
Tocopherol, beta 0.06 mg  
Tocopherol, gamma 0.75 mg  
Tocopherol, delta 0.11 mg  
Tocotrienol, alpha 0.16 mg  
Tocotrienol, beta 0.01 mg  
Tocotrienol, gamma 0.02 mg  
Tocotrienol, delta 0.02 mg  
Vitamin D (D2 + D3) 3.07 µg  
Vitamin D2 (ergocalciferol) 0.07 µg  
Vitamin D3 (cholecalciferol) 3 µg  
Vitamin D 125.45 IU 31%
Vitamin K (phylloquinone) 38 µg 0%
Dihydrophylloquinone 0.35 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 10.29 g 51%
4:0 0.01 g  
6:0 0.03 g  
8:0 0.47 g  
10:0 0.38 g  
12:0 2.82 g  
14:0 1.18 g  
15:0 0.01 g  
16:0 3.95 g  
17:0 0.03 g  
18:0 1.39 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 5.92 g  
14:1 0.01 g  
15:1 0 g  
16:1 undifferentiated 0.3 g  
16:1 c 0.3 g  
16:1 t 0 g  
17:1 0.02 g  
18:1 undifferentiated 5.54 g  
18:1 c 5.51 g  
18:1 t 0.04 g  
20:1 0.04 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 3.05 g  
18:2 undifferentiated 2.51 g  
18:2 n-6 c,c 2.42 g  
18:2 CLAs 0.02 g  
18:2 t not further defined 0.02 g  
18:3 undifferentiated 0.08 g  
18:3 n-3 c,c,c (ALA) 0.06 g  
18:3 n-6 c,c,c 0.02 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0.03 g  
20:3 undifferentiated 0.03 g  
20:3 n-3 0 g  
20:3 n-6 0.03 g  
20:4 undifferentiated 0.28 g  
20:5 n-3 (EPA) 0 g  
21:5 0 g  
22:4 0.02 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0.09 g  
Fatty acids, total trans 0.06 g  
Fatty acids, total trans-monoenoic 0.04 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 558 mg 186%
Phytosterols 5.81 mg  
Stigmasterol 0 mg  
Campesterol 0.7 mg  
Beta-sitosterol 0 mg  
Amino Acids
Tryptophan 0.26 g  
Threonine 0.87 g  
Isoleucine 1.03 g  
Leucine 1.67 g  
Lysine 1.41 g  
Methionine 0.58 g  
Cystine 0.41 g  
Phenylalanine 1.05 g  
Tyrosine 0.76 g  
Valine 1.37 g  
Arginine 1.26 g  
Histidine 0.48 g  
Alanine 1.17 g  
Aspartic acid 2.06 g  
Glutamic acid 2.63 g  
Glycine 0.68 g  
Proline 0.79 g  
Serine 1.49 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg