Heart-Healthy Telur Dadar

Discover a nourishing twist on a beloved Indonesian classic with our Heart-Healthy Telur Dadar! This vibrant omelet combines protein-packed egg whites with the richness of one whole egg, creating a lighter, cholesterol-conscious base. Loaded with finely chopped spinach, grated carrot, aromatic shallots, and a touch of turmeric for a golden hue, this dish bursts with flavor and nutrients. A pinch of black pepper and a dash of optional red chili add just the right amount of spice. Cooked in a teaspoon of heart-friendly olive oil, this fluffy, veggie-filled omelet is an excellent choice for a wholesome breakfast or quick meal. Ready in just 20 minutes, it’s a simple yet impressive recipe that’s as good for your taste buds as it is for your heart.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

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)

Directions

Step 1

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.

Step 2

Add finely sliced shallots, garlic, spring onions, grated carrot, chopped spinach, turmeric powder, black pepper, and salt. Gently mix all the ingredients together.

Step 3

If you enjoy a little heat, add finely chopped red chili to the mixture.

Step 4

Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Swirl the pan to evenly coat with oil.

Step 5

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.

Step 6

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.

Step 7

Remove the omelet from the skillet and let it cool slightly before slicing into wedges.

Step 8

Serve warm, garnished with extra spring onions or your choice of fresh herbs for a vibrant touch.

Nutrition Facts

Serving size	377.8 grams (377.8g)

Amount per serving	% Daily Value*
Calories	381

Total Fat 22.20g	28%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 3.30g
Cholesterol 220mg	73%
Sodium 989mg	43%
Total Carbohydrate 22.90g	8%
Dietary Fiber 5.20g	19%
Total Sugars 8.60g
Protein 24.30g	49%

Vitamin D 54IU	269%
Calcium 121mg	9%
Iron 3mg	18%
Potassium 906mg	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.

Source of Calories

Fat: 51.4%

Protein: 25.0%

Carbs: 23.6%