Egg white omelette

Protein boost! Calorie friendly

Add protein to your diet. Protein is made out of 20 amino acids. 9 out of 20 is essential amino acids. That means your body will not synthesize them. They need to come from your diet. Therefore, eating a balanced diet including protein is important.

Three reasons to consume protein:

1. Your muscle is made of proteins. The higher muscle mass you have, the higher basal metabolism it is. That means your body will burn more calories if you have more muscles.

2. Your vital organs are made out of protein. Therefore, having a supply of proteins is one way to protect your body.

3. Last, eating protein will make you feel full. This can be important to those who are on a calorie-aware diet and help to lose weight.

Ingredients

To make the sauteed mix:

Baby Bella mushrooms 18 oz

cherry tomato 18 oz

Red Onion half

To make 1 omelet:

Spinach 1 handful or as desired

1 portion of sauteed mix

Steps to make sauteed mix:

Rinse mushroom and cherry tomatoes in water.

Cut mushroom and cherry tomatoes into small pieces (exact size doesn't matter because the end mushrooms will get very soft and cherry tomatoes disintegrate.

On a non-stick pot, put all the mushrooms in. I don't add oil here. I just let the water from the mushroom steam cook them. Stir. Cook for around 20 mins until you can smell the mushroom flagrance and the texture is soft. (If there is water left, drain it using a spoon) Season with salt and black pepper ground.

Add cherry tomatoes, stir, cook for about 10 mins until you smell both the mushroom and cherry tomatoes fragrance, taste it, and season well with salt, black pepper ground.

Take the sauteed mix out of the pot. Let it cool down. Once it is chilled, I take some to cook omelet for the next 2 days. The rest, I froze them. 1/4 cup of the sauteed mix to make 1 omelet.

Steps to make an omelet

1. Use the microwave to thaw the frozen sauteed mix
   

2. 2. Use a kettle to heat water. Pour the hot water over the spinach. Remove spinach after 5 seconds. Let it air dry.
   

3. On a non-stick pot, put 1 teaspoon of olive oil to evenly coat the pot , medium heat.

4. Pour egg white. Wait until the top fluid no longer moves. turn to low heat.

5. Add sauteed mix and spinach.

6. Fold 2 sides of the omelet immediately.

7. Ready to serve.