Vegetable and Sausage Omelet Recipe With Nutrition Data and Calorie Count

Vegetable and Sausage Omelet

I really hate eggs, but for some reason I love this omelet. Great if you are running late in the morning, and are sick of smoothies.

Yields:

1 servings

Meal Type:

Breakfast

Rating:

Ingredients

  • 1 cup egg whites
  • 1 1/2 cups spinach
  • 5 cherries tomatoes
  • 1 1/2 oz chicken broth
  • 1 oz turkey sausage, pre cooked

Directions

  • Pour the chicken stock (low sodium), into a small frying pan. Add spinach.
  • Cut the tomatoes into three sections each, or in half if you want chunkier pieces in your omelet. Add to spinach and chicken broth in frying pan.
  • Remove sausage casing. Cut a slice of sausage and then cut the slice into four to six tiny chunky pieces. Add as much as desired to frying pan.
  • Let all this simmer on high heat until most of the chicken broth evaporates and the sausage is cooked.
  • Pour over your egg whites (from a carton or fresh).
  • Cook until eggs are firm.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 197
% Daily Value*
  • Total Fat
    Amount Per Serving 3.1g
    % Daily Value 4%
    • Saturated Fat
      Amount Per Serving 0.637g
    • Trans Fat
      Amount Per Serving 0.1g
    • Polyunsaturated Fat
      Amount Per Serving 0.882g
    • Monounsaturated Fat
      Amount Per Serving 0.813g
  • Cholesterol
    Amount Per Serving 21mg
    % Daily Value 7%
  • Sodium
    Amount Per Serving 750mg
    % Daily Value 33%
  • Total Carbohydrate
    Amount Per Serving 7.12g
    % Daily Value 3%
    • Dietary Fiber
      Amount Per Serving 2g
      % Daily Value 7%
    • Total Sugars
      Amount Per Serving 4.16g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 34.03g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 28mcg
    % Daily Value 3%
  • Vitamin C
    Amount Per Serving 27mg
    % Daily Value 30%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 6mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 11mg
    % Daily Value 61%
  • Potassium
    Amount Per Serving 926mg
    % Daily Value 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 197 KCal
  • Fat 3.1 g
  • Carbs 7.12 g
  • Protein 34.03 g

There are 197 calories in 1 serving of Vegetable and Sausage Omelet.

How long would it take to burn off 197 KCal?

Basketball

20 minutes

Cycling (10 MPH)

27 minutes

Jogging

16 minutes

Running

13 minutes

Swimming (crawl, moderate pace)

19 minutes

Walking

23 minutes

Weight Training

23 minutes

Values estimated based on person weighing 160 lbs.

Recommended Articles

Discoverybody.com

Stand a chance to get $750 Cash App Gift Card for FREE!