Heart-Healthy Telur Dadar
Discover the perfect blend of flavor and nutrition with this Heart-Healthy Telur Dadar recipe, a lightened-up twist on the traditional Indonesian omelet. This dish combines fluffy egg whites and a single whole egg with an array of vibrant vegetables like spinach, carrot, and spring onions, creating a nutrient-packed meal that’s as wholesome as it is delicious. Aromatic shallots, garlic, and a hint of turmeric lend irresistible depth to every bite, while a sprinkle of black pepper and optional red chili add a subtle kick. Cooked in just a teaspoon of olive oil, this low-fat omelet boasts a golden-brown exterior and a tender, flavorful interior. Ready in just 20 minutes, it’s easy to make and ideal for a quick breakfast or lunch. Serve warm and garnish with fresh herbs for an elegant finishing touch. Perfect for those seeking heart-healthy recipes rich in protein and veggies!
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Recipe Information
Ingredients
- 4 large Egg whites
- 1 large Egg
- 2 small, finely sliced Shallots
- 1 minced Garlic cloves
- 2 stalks, finely sliced Spring onions
- 1 small, grated Carrot
- 1 cup, finely chopped Spinach
- 0.25 teaspoon Turmeric powder
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Salt
- 1 teaspoon Olive oil
- 1 small, finely chopped Red chili (optional)
Instructions
Separate 4 egg whites from the yolks and add them to a mixing bowl. Crack 1 whole egg into the same bowl. Lightly beat until combined.
Add finely sliced shallots, garlic, spring onions, grated carrot, chopped spinach, turmeric powder, black pepper, and salt. Gently mix all the ingredients together.
If you enjoy a little heat, add finely chopped red chili to the mixture.
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Swirl the pan to evenly coat with oil.
Pour the egg mixture into the skillet, spreading it out evenly. Lower the heat to medium-low to prevent burning and ensure a fluffy texture.
Allow the omelet to cook undisturbed for 3-4 minutes or until the bottom is set and golden brown. Use a spatula to carefully flip the omelet and cook for an additional 2-3 minutes on the other side.
Remove the omelet from the skillet and let it cool slightly before slicing into wedges.
Serve warm, garnished with extra spring onions or your choice of fresh herbs for a vibrant touch.
Nutrition Facts
Calories |
380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 989 mg | 43% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 8.6 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 121 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 906 mg | 19% | |
*The % Daily Value 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 nutrition advice.
