Puffy Corn Omelet

Puffy Corn Omelet
Fat 64%Carbs 22%Protein 14%
Percent Calories

1 serving of puffy corn omelet contains 252 Calories. The macronutrient breakdown is 22% carbs, 64% fat, and 14% protein. This is a good source of protein (16% of your Daily Value) and vitamin a (22% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
35 minutes

Ingredients

  • Salt

    Table

    ½ tsp or 3g

  • Egg

    Whole, fresh eggs

    4 large or 200g

  • Chives

    Raw

    1 tbsp chopped or 3g

  • Butter

    Unsalted

    4 ½ tbsp or 64g

  • Corn

    Sweet, yellow, raw

    3 ear, medium yiel or 306g

  • Pepper

    Spices, black

    ¼ tsp or 0.5g

Directions

  1. Preheat the oven to 350°F and position the rack in the middle.
  2. Add corn to a 4-quart pot of boiling salted water, then remove from heat and let stand, covered, for 10 minutes. Drain and, when cool enough to handle, cut kernels from cobs into a bowl, scraping cobs to extract 'milk.'
  3. Melt butter in a 10-inch ovenproof nonstick skillet, then transfer 3 tablespoons to the bowl with corn. Toss corn to coat and stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
  4. Whisk egg yolks with remaining salt and pepper in a large bowl. Beat egg whites with a pinch of salt using an electric mixer until stiff peaks form. Fold one third of whites into yolks, then gently fold in remaining whites and corn mixture.
  5. Spoon mixture into skillet and bake until pale golden and set, about 10 to 12 minutes. Loosen omelet with a spatula and slide onto a plate. Serve sprinkled with chives.

Nutrition Facts

For 1 serving of puffy corn omelet (144g)

NutrientValue%DV
Calories252
Fats19g 24%
Saturated fats10g 50%
Trans fats1g
Cholesterol220mg 73%
Sodium375mg 16%
Carbs15g 5%
Net carbs13g
Fiber2g 6%
Sugar5g
Protein9g
Calcium35mg 3%
Iron1mg 16%
Potassium283mg 6%
Vitamin D1μg 8%
Vitamins and Minerals
Alpha carotene12μg
Beta carotene81μg
Caffeine0mg
Choline168mg 30%
Copper0.1mg 8%
Fluoride1μg
Folate (B9)57μg 14%
Lycopene0μg
Magnesium35mg 8%
Manganese0.2mg 7%
Niacin1mg 9%
Pantothenic acid1mg 27%
Phosphorus172mg 25%
Retinol187μg
Riboflavin (B2)0.3mg 21%
Selenium16μg 29%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU846IU
Vitamin A198μg 22%
Vitamin B120.5μg 20%
Vitamin B60.2mg 12%
Vitamin C6mg 6%
Vitamin D IU51IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 6%
Vitamin K3μg 3%
Zinc1mg 9%
Sugars
Sugar5g
Sucrose1g
Glucose3g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch4g
Fats
Saturated fats10g 50%
Monounsaturated fats6g
Polyunsaturated fats2g
Trans fats1g
Fatty Acids
Total omega 30.1g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine0.5g
Proline1g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g