Ingredients
1 large egg
2 egg whites
1-2 T. whole milk
1 large mushroom, smashed and broken or roughly chopped
green onion, snipped
small handful of frozen chopped spinach, broken up
Gruyere or Emmentaler, shaved with a veggie peeler
fresh grated nutmeg
fresh cracked black pepper
Directions
Whip with a fork in a buttered oversized bowl, and microwave 1-2 minutes at a time, stirring in 30-60 second intervals, depending on microwave power. (Skip the last stir if you want an "omelet" to put between two slices of whole-grain, seeded bread for a sandwich on the run.) Wrap sandwich whole or in halves in layered parchment (inside) and foil (outside) to give structure and some water-proofing but still letting the sandwich breathe/cool when you're trying to eat it on the run!
Notes
The stronger the cheese, the more flavor with less volume.
The nutrition information does not include any bread, condiments, or other sandwich accoutrements.
Nutrition Facts
Servings 1.0
| Amount Per Serving | |
| calories 222 | |
| % Daily Value * | |
| Total Fat 8 g | 12 % |
| Saturated Fat 3 g | 16 % |
| Monounsaturated Fat 3 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 195 mg | 65 % |
| Sodium 495 mg | 21 % |
| Potassium 188 mg | 5 % |
| Total Carbohydrate 5 g | 2 % |
| Dietary Fiber 1 g | 4 % |
| Sugars 3 g | |
| Protein 32 g | 65 % |
| Vitamin A | 58 % |
| Vitamin C | 4 % |
| Calcium | 16 % |
| Iron | 10 % |
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