Egg white omelet with vegetables

Name: Egg white omelet with vegetables
Total time: 12 min
Yield: 1食分
Cuisine: 家庭料理
Ingredients: Eggs — 3 個; Tomatoes — 80 g; Spinach (frozen) — 50 g; Green onions — 8 g; Olive oil — 5 ml; Salt — 1 g; Ground black pepper — 0.5 g

A light egg-white omelet with tomatoes and spinach cooked in olive oil. Quick and easy.

所要時間: 12 分
1人分: 309 kcal
材料: ≈ $1.39
タンパク質: 21 g

ヘルシー高たんぱく肉なし時短

材料

1 Eggsパック 10 個 ≈ $1.89 3 個
2 Tomatoes≈ $4.67 / kg 80 g
3 Spinach (frozen)パック 400 g ≈ $1.90 50 g
4 Green onionsパック 50 g ≈ $1.30 8 g
5 Olive oil 5 ml
6 Salt 1 g
7 Ground black pepper お好みで

灰色の行は常備品です（塩・油・香辛料）。これらは1人分の価格には含まれません。

作り方

Prepare: separate the whites from the yolks of two eggs¹ and use one whole egg; beat the whites with salt and pepper to soft peaks, beat the whole egg separately with a pinch of salt and pepper.
Place a pan about 20–24 cm in diameter on medium heat, heating with a tablespoon of olive oil until shimmering.
Rinse spinach³ and pat dry, rinse the tomato²; slice the tomato into wedges about 1–2 cm, tear the spinach roughly.
Sauté spinach³ and tomato² in the oil for about 3 minutes, stirring, until soft and lightly aromatic browning at the edges.
Pour in the egg whites mixture, then gently add the whole egg mixture; spread evenly over the vegetables, cover with a lid.
Cook on low heat for about 4 minutes, until the edges set and the top is almost opaque; if desired, gently check for golden edges.
Remove the lid, gently ensure the omelet is set inside, if needed hold for another 30–60 seconds to finish; remove from heat, sprinkle with green⁴ onions.
Slice and serve immediately.

コツ

なぜこうするのか: Whip egg whites to soft peaks to trap air. This makes the omelet light and fluffy instead of dense. Overbeating turns them tough.
代用できる材料: Use 50g frozen peas instead of spinach; add 1 tsp lemon juice to tomatoes if they taste bland.
よくある失敗: If the omelet looks pale and rubbery inside, it’s undercooked; check the center with a fork before removing the lid.
保存と温め直し: Eat fresh or within 1 day; reheat in a dry pan for 1 minute per side if needed.
合わせるもの: Pair with a slice of whole-grain toast and a sprinkle of feta for extra protein.