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Greek Inspired Spring Omelet

 
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.52 One serving costs about $2.52

$2.52 per serving

2 people like this recipe

2 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

1 spring,easter,vegetarian,gluten-free,primal,gluten free,lacto ovo vegetarian,primal side dish Mediterranean,Eastern European,European,Greek
spoonacular Score:60%

Spoonacular Score: 60%

 

The recipe Greek Inspired Spring Omelet is ready in approximately 20 minutes and is definitely an awesome gluten free, primal, and vegetarian option for lovers of Mediterranean food. This recipe serves 1 and costs $2.52 per serving. One serving contains 131 calories, 14g of protein, and 6g of fat. It works well as an affordable main course for Spring. Not a lot of people made this recipe, and 2 would say it hit the spot. Head to the store and pick up asparagus spears, green onions, tzatziki, and a few other things to make it today. To use up the salt and pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 64%. This score is solid. Try spring-inspired spelt crust pizzas, Greek Inspired Salad, and Greek-Inspired Meat Sauce for similar recipes.

Assyrtiko, Agiorgitiko, and Moschofilero are my top picks for Greek. If you feel like going Greek with your Greek food, assyrtiko and moschofilero are both lovely white wines to pair with chicken, seafood, etc. Agiorgitiko is a full bodied red suitable for roasted meats and lamb. One wine you could try is Argyros Estate Assyrtiko. It has 4.4 out of 5 stars and a bottle costs about 27 dollars.

Argyros Estate Assyrtiko

Crystal-clear yellow color, distinctively flavored with citrus overtones. The relatively high acidity of Assyrtiko gives it a crisp freshness, while the vineyard's extremely low performance offers body, structure and substance.

» Get this wine on Wine.com

Ingredients

Servings:
3
3  asparagus spears
asparagus spears
0.33 cups
0.33 cups egg whites
egg whites
1 Tbsp
1 Tbsp feta cheese
feta cheese
some
some diced green onions
diced green onions
some
some salt and pepper
salt and pepper
1 Tbsp
1 Tbsp tzatziki
tzatziki
4
4  red diced yellow cherry tomatoes
red diced yellow cherry tomatoes
3  asparagus spears
3
asparagus spears
0.33 cups egg whites
0.33 cups
egg whites
1 Tbsp feta cheese
1 Tbsp
feta cheese
some diced green onions
some
diced green onions
some salt and pepper
some
salt and pepper
1 Tbsp tzatziki
1 Tbsp
tzatziki
4  red diced yellow cherry tomatoes
4
red diced yellow cherry tomatoes

Equipment

frying pan
frying pan
bowl
bowl
frying pan
frying pan
bowl
bowl


Instructions

  1. In a medium skillet saute asparagus until tender, about 7 minutes. Set aside.
  2. In a small bowl combine egg whites and tzatziki; stir to combine.
  3. Spray non stick 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.
  4. Slide omelette onto a plate and place asparagus, tomatoes, green onions and feta in the middle. Fold the omelette into thirds to cover the fillings.
  5. Serve hot with additional tzatziki. Salt and pepper to taste.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.52
Ingredient
3 asparagus spears
⅓ cups egg whites
1 Tbsp feta cheese
some diced green onions
1 Tbsp tzatziki
4 red diced yellow cherry tomatoes
Price
$0.43
$0.49
$0.40
$0.04
$0.24
$0.92
$2.52

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

  • Size doesn't matter (when buying asparagus). Look for firm, straight stalks and an even green color. Leave limp and otherwise sad looking asparagus behind. Store in the fridge, but use within a few days.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
131 Calories
13g Protein
6g Total Fat
6g Carbs
18% Health Score
Limit These
Calories
131
7%

Fat
6g
9%

  Saturated Fat
3g
19%

Carbohydrates
6g
2%

  Sugar
2g
3%

Cholesterol
17mg
6%

Sodium
610mg
27%

Get Enough Of These
Protein
13g
27%

Vitamin B2
0.6mg
36%

Vitamin K
32µg
31%

Selenium
20µg
29%

Folate
57µg
14%

Calcium
132mg
13%

Potassium
431mg
12%

Phosphorus
121mg
12%

Vitamin C
9mg
12%

Vitamin A
544IU
11%

Copper
0.19mg
9%

Manganese
0.18mg
9%

Iron
1mg
9%

Vitamin B1
0.13mg
9%

Vitamin B6
0.16mg
8%

Vitamin B3
1mg
8%

Magnesium
28mg
7%

Zinc
0.99mg
7%

Fiber
1g
7%

Vitamin B12
0.36µg
6%

Vitamin B5
0.53mg
5%

Vitamin E
0.61mg
4%

covered percent of daily need

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