Mushroom and spinach omelette with feta

Name: Mushroom and spinach omelette with feta
Total time: 10 min
Yield: 1 servings
Ingredients: 3 x Egg; 100 g Mushrooms; 100 g Spinach; 40 g Feta; 100 g Cherry tomatoes; 1 tsp Olive oil; Salt, pepper, chilli flakes

Three eggs, a pan of vegetables and 30 g of protein in ten minutes.

31 g Protein per serving

463kcal

13 gCarbs

33 gFat

4 gFibre

7 gProtein per 100 kcal

Ingredients for 1

3 eggs Egg
100 g Mushrooms
100 g Spinach
40 g Feta
100 g Cherry tomatoes
1 tsp Olive oil
Salt, pepper, chilli flakes

Method

Fry the sliced mushrooms in the oil over high heat for 4 minutes, until they colour. Crowded mushrooms steam instead of browning, so give them room.
Add the spinach and let it wilt, then the halved tomatoes.
Beat the eggs with salt and pepper, pour them in and turn the heat down.
When the edges set, crumble the feta over, fold, and slide it out.

Swaps

Add two slices of toast for a bigger meal.
Swap the feta for 60 g cottage cheese, stirred in at the end.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.