meal components: protein + veggie
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| Servings |
servings
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Ingredients
- 2 Eggs large
- 6 Egg Whites (for egg white liquids use ¾ cup per 6 egg whites)
- 2 cups cherry tomatoes halved
- 2 tbsp Fresh chives chopped
- 1 tbsp fresh parsley chopped
- 1 tbsp chicken broth SP Option: use water instead
- 1 tbsp white onion finely chopped
- 1 tbsp milk
- 2 cloves garlic minced
- ½ tsp of sea salt
- 2 pinch black pepper
AP ingredient variations:
- 1 cup spinach
- 1 cup red onion sliced
- 1 cup red bell pepper sliced - AP
- 1 tbsp nutritional yeast - AP
- 1 tsp coconut oil - AP
Ingredients
AP ingredient variations:
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Instructions
- Preheat the oven to 400 degrees F.
- In a bowl, beat together eggs, milk and egg whites. Add chives, parsley, ¼ tsp salt and a generous pinch of black pepper. Mix well to combine. Set aside. For AP add nutritional yeast.
- Add onion, garlic and tomatoes to large ovenproof frying pan with broth. Add ¼ tsp salt and pinch of pepper. Cook on low for 3-4 minutes until tender. For AP, add spinach or replace 1 cup of tomato with red pepper or red onion. Cook vegetables in coconut oil.
- Pour egg mixture into frying pan over tomatoes. Turn heat to medium and let mixture settle for 2-3 mins. Loosen cooked egg from the sides of the pan allowing any uncooked egg to seep down.
- When the egg looks almost completely cooked but still a little unset in the center, transfer pan to the oven to finish cooking through completely – about 5 minutes.
Batch cooking tip or Alternate Cooking Method Option:
- Stir cooked and cooled vegetable mixture into the uncooked egg mixture and pour into individual muffin tray cups. Oven bake to create mini egg muffins.
Recipe Notes
Watch the heat when cooking the omelette to ensure it does not burn.
Macros listed are for SP version.
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