Welcome to Omelette Recipes! Today, we have a delicious and nutritious recipe for you that is perfect for breakfast or brunch. Our egg white omelette is packed with flavor and includes corn, peas, and sausage. It’s a great way to start your day off right with a balanced meal full of protein and vegetables. Plus, it’s easy to make and can be customized to your liking. So, let’s get cooking! We’ve made this egg white with corn, peas and sausage easy to follow 👨🍳.
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Ingredients
- Green peas 55 g (2 oz)
- Corn kernels 70 g (21/2 oz) Chicken sausage 1, diced
- Egg whites 5, lightly beaten Cooking oil for
- deep-frying
- Salt to taste
- Ground white
- pepper to taste
- Finely grated
- ginger 1 tsp Chinese cooking
- wine (hua tiao) 1 tsp
- Sugar 1/2 tsp
- Corn flour
- (cornstarch) 1 tsp, mixed with
- 100 ml (31/2 oz) water
- Sesame oil 1 tsp
Instructions
- Start by mixing the green peas, corn kernels and diced chicken sausage with the lightly beaten egg whites.
- Next, in a wok, heat some cooking oil for deep-frying.
- Slowly pour in the egg white mixture into the wok and deep-fry until set.
- Use a strainer to remove the fried egg mixture from the wok.
- Drain the fried egg mixture well and place it on a serving plate.
- Remove the cooking oil, leaving 1 tablespoon of oil in the wok, and prepare the sauce for the dish by adding finely grated ginger and frying it until it’s fragrant.
- Stir in the remaining sauce ingredients and let is simmer until it slightly thickens.
- Pour the sauce over the fried egg mixture and serve.
How long does egg white with corn, peas and sausage last in the fridge?
Generally, cooked egg white with corn, peas and sausage can be stored in the fridge for up to four days. It is important to make sure that the dish is stored in an airtight container to prevent contamination. If you are unsure about the freshness or safety of the dish after it has been stored for several days, it is better to discard it to avoid the risk of illness.
Low calorie egg white with corn, peas and sausage substitutions
To make this recipe lower in calorie, there are a few substitutions that can be made. Firstly, you could replace the chicken sausage with a leaner protein option, such as turkey sausage or tofu. Secondly, you can use a non-stick pan or baking sheet to cook the egg mixture instead of deep frying it to reduce the amount of oil used. Moreover, you can reduce the amount of corn used or substitute it with a lower calorie vegetable such as edamame or green beans. Finally, you can use a sugar substitute or reduce the amount of sugar used in the sauce to make it lower calorie. These substitutions will make the dish healthier and more calorie-conscious.
What to serve with egg white with corn, peas and sausage?
To complement the flavors in the egg white with corn, peas and sausage dish, consider serving a side salad with a mix of fresh greens, cherry tomatoes and cucumber slices. The salad can be dressed with a simple vinaigrette or a creamy dressing, depending on your preference. Another great option is roasted potatoes or sweet potatoes seasoned with herbs and spices like garlic, paprika and rosemary. For a lighter side, steamed or roasted vegetables like broccoli or asparagus can be served with a drizzle of lemon juice or olive oil. Enjoy!
Whats the best sauce for egg white with corn, peas and sausage?
For an egg white dish with corn, peas, and sausage, a great sauce would be a tomato-based sauce with herbs and spices. To make the sauce, sauté garlic and onions in olive oil until translucent, add diced tomatoes, tomato paste, and thyme. Season with salt, pepper, and red pepper flakes to taste. Let the sauce simmer for 10-15 minutes to develop a rich flavor. You can also add a splash of Worcestershire sauce for an extra kick. Then, pour the sauce over the egg white scramble with corn, peas, and sausage, and serve hot. The tomato-based sauce pairs well with the savory sausage and the sweetness of the corn and peas.
Egg white with corn, peas and sausage health benefits
Egg whites, corn, peas, and sausage make a nutritious and satisfying combination. Egg whites are low in calories, high in protein, and contain essential amino acids that aid in muscle maintenance and repair. Corn and peas are rich in fiber, vitamins C and A, antioxidants, and other minerals. These nutrients help boost immunity, improve digestion, and reduce the risk of chronic diseases. Sausage, though high in calories and saturated fat, adds flavor and some protein to the dish. Consumed in moderation, this meal can provide ample nutrients and energy to keep you feeling full and satisfied. It is important to note that for individuals with cholesterol concerns, it may be advisable to consume egg whites in moderation or consult with a healthcare professional to determine appropriate intake levels.
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