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Preparation
Wash and chop the onion, green chilies, coriander leaves and keep them aside.
- Serving Size 1 Large Piece (50 g)
- Calories77.1 kcal
- Carbs1.6 g (6.4 kcal)
- Protein3.8 g (15.2 kcal)
- Fats6.2 g (55.6 kcal)
Onion omelette recipe
Onion omelette is a good source of vitamin E, and an excellent source of selenium, biotin. HINT: Do not eat more than one medium piece per day as it contains high cholesterol and saturated fat.
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Whole egg raw
100 Grams
Rice bran oil
1 Table Spoon
Salt
3 Grams
Garam masala powder
2 Grams
Instructions
1
2
Beating the eggs
In a bowl take the veggies, add all the spices and salt. Mix well. Now add two whole eggs and beat them well.
3
Cook the eggs
Heat a nonstick pan add oil. Once warm, pour the beaten eggs mixture and spread evenly. Once done flip the omelette over to cook the other side. Once done and the omelette is cooked firm, turn off the heat and allow the omelette to remain in the pan for a minute more. Then transfer it onto a plate.
4
Serve
Serve it with rice, roti or bread.
Nutrition Label
Onion omelette
- Serving Size1 Large Piece (50 g)
- Calories77.1 kcal
- Carbs1.6 g
- Fiber0.8 g
- Sugar0.8 g
- Protein3.8 g
- Fat6.2 g
- Saturated fat1.5 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat1.7 g
- Cholesterol91.5 mg
- Sodium297.8 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Onion omelette | Masala amlet | Masala omelette | Chees mutta parotta |
|---|---|---|---|---|
| Calories | 77.1 kcal | 65.5 kcal | 65.5 kcal | 157.9 kcal |
| Carbs | 1.6 g | 1.8 g | 1.8 g | 11.6 g |
| Protein | 3.8 g | 3.2 g | 3.2 g | 3.8 g |
| Fat | 6.2 g | 5 g | 5 g | 10.7 g |
| Fiber | 0.8 g | 1 g | 1 g | 2.2 g |
| Sugar | 0.8 g | 0.7 g | 0.7 g | 0.8 g |
| Sodium | 297.8 mg | 160.8 mg | 160.8 mg | 110.2 mg |
| Cholesterol | 91.5 mg | 73.2 mg | 73.2 mg | 46.5 mg |
