Category: Egg

Serves: 1 – 193 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
70g / ½ small zucchini – 8 calories
25g diced onion (red or brown) – 6 calories
2 large egg whites – 30 calories
1 large whole egg – 80 calories
25g grated Parmesan cheese – 24 calories
1 teaspoon extra virgin olive oil – 45 calories

METHOD
Place egg whites and whole egg in bowl and whisk with a fork.
Grate zucchini and dice onion. Plate oil in pan and heat.
Add zucchini and oil and cook for 1-2 minutes or until onion is transparent.
Add egg white and whole egg and tilt pan to spread unevenly.
Season with pepper and add grated Parmesan.
Lift the omelette as you cook ensuring uncooked egg creeps under the sides, cooking as quickly as possible.

TIP: Make double quantity of the zucchini and onion and refrigerate for no fuss omelet the following day. Make eggs up on the day to ensure freshness. This recipe used the “good oil” Olive oil. Even though many of my recipes use no oil, I personally add a little of the good oils to my cooking for better health. Don’t skimp too much on oil as you need it. Gallstones are a nasty side effect from too low fat diets. We need these oils for many reasons.
I make this often for breakfast as a high protein Breaky. Protein breakfasts ensure you won’t eat too much during the day and are great for accelerating weight loss.

Serves: 1 – 277 calories per serve
Preparation Time: 5 minutes.

INGREDIENTS
150g / 1 large zucchini, grated – 16 calories
100g / 1/2 red onion, diced – 27 calories
1 teaspoon young ginger, grated fine – 5 calories
2 large eggs – 160 calories
1 tablespoon Organic Soy Sauce – 14 calories
1 tablespoon Nutritional Yeast (Savory Yeast Flakes) – 10 calories
1 teaspoon extra virgin olive oil – 45 calories

METHOD

Place whole eggs in bowl and whisk with a fork.
Grate zucchini and ginger and dice onion.
Heat a nonstick skillet and add olive oil.
Add zucchini, ginger and onion and soy sauce and slowly saute until 1-2 minutes or until onion is transparent.
Add egg and yeast at once and stir quickly as the mixture cooks. Serve.

Note: I like to have whole egg meals as well as egg white as the yolk is full of goodness and more filling. If you decide to substitute the egg yolks in this recipe, replace then with two extra egg whites (4 total). The calorie count for the adjusted recipe will be 177 Calories.

Serves: 4 (394 Calories)
Total calories per recipe: 1574

Preparation Time: 10 minutes.

INGREDIENTS
2 Small red onions, diced (160g) -44 calories
2 cloves garlic, crushed – 8 calories
400g can corn kernels, drained and rinsed – 172 calories
2 tbsp (28g) coriander stems, chopped fine – 6 calories
1 tsp olive oil – 40 calories
450g sweet potato, peeled and chopped – 293 calories
1/2 cup low fat milk – 50 calories
1/4 cup Polenta (corn meal) – 116 calories
2 Tablespoons Nutritional Yeast Flakes- 19 calories
3/4 cup Besan Flour (chickpea flour)- 274 calories
1/2 cup organic wheat flour – 260 calories
1 tsp. Baking powder (optional) – 8 calories
1/4 tsp. Sea salt – neg calories
Freshly ground black pepper – neg calories
2 large egg whites – 30 calories
2 large egg, whole – 148 calories

Garnish:
50g grated Parmesan – 48 calories
2 medium tomatoes (300g) – 60 calories

METHOD

1. Cook sweet potato in microwave or steam until soft. Mash with a fork and milk set aside.
2. Heat skillet and add olive oil. Immediately add red onions, garlic, corn kernels and coriander. Lightly sauté 2 minutes.
3. In a large bowl combine sifted flours, baking powder, Polenta, yeast flakes and seasoning.
4. Add mashed sweet potato and onion mix to dry ingredients and mix.
5. Finally add eggs, egg whites and enough water to create a thick pancake batter.
6. Dry fry in non-stick skillet for 3 minutes each side or until well browned.
7. Top with 1/2 sliced tomato and grated Parmesan and serve.

NOTES:

Nutritional Yeast Flakes have cheese flavour and are a great Vitamin B addition to your meal. The B vitamin is great for metabolism!
chickpea flour is high in protein as are eggs and will help fill you.
This recipe is a large filling serve. For a snack or children you may use half the batter recommended.

Omelettes are one of the best light but filling meals you can have to keep on track with a low calorie eating plan. These are my back stop for staying on track even when I am not so disciplined. They can keep the calories much lower for the day. Use whites instead of whole eggs whenever you can to save you calories and fat intake.

INGREDIENTS:
½ med zucchini (125g), grated – 15 Calories
3 mushrooms sliced (60g) -15 Calories
½ cup diced onion or leek (30g) – 10 Calories
1 tbsp. Hormel Real Bacon pieces – 25 Calories
Fresh finely chopped parsley – neg Calories
2 egg whites and 1 whole egg – 105 Calories

METHOD:
Sauté onion and mushrooms and add zucchini spreading over the frypan. Pour over whisked egg and sprinkle with bacon & parsley. Cook until done. Fold over with spatula and serve.