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  • Preparation Time

    15 minutes

  • Cooking Time

    15 minutes

  • Difficulty Rating

    1

  • Serves

    4

Total Shares 0

Ingredients

  1. ½ cup / 55 gm zucchini thinly sliced
  2. ½ cup / 65 gm squash thinly sliced
  3. ½ cup / 35 gm mushrooms, sliced
  4. 2 Tbsp. / 30 ml water
  5. 4 large omega-3 or grass-fed eggs
  6. ¼ cup / 60 ml water
  7. 4 tsp. / 5 gm organic, pasture-fed cheese
  8. 1 tsp. / 5 gm butter

Directions

  1. Place the zucchini, squash, mushrooms, and water in small saucepan, over medium heat.
  2. Cook, covered, for about 5 minutes. Take the cover off and simmer until all liquid evaporates.
  3. Cover to keep warm and set aside to cool for 10 minutes.
  4. In a big bowl, whisk together the eggs, the cheese, and water until well blended.
  5. Over high heat, in a non-stick skillet, melt a teaspoon of butter; pour in ½ cup / 120 ml of egg mix.
  6. Stir in half of the vegetable mixture. Tilt the pan and move mixture to cook evenly.
  7. When it starts to set, fill in half of the set aside vegetable mix.
  8. Transfer the omelette to a plate and cook the remaining mixtures.

Serving Size: ֲ¼ omelet

Exchanges per Serving: ¼ Carb, 1 Protein, ⅓ Fat

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Comments 77

  13. ChrissieP2013

    ZUCCHINI – In the UK it is known as Courgette.
    RAW CHEESE – Is any cheese made from raw milk, known in the UK as unpasturised milk. (Not readily available) Can be found on line and specialist food shops 🙂
    Question: I am new to this, are all the recipes for 4 persons? I live all on my own with nobody to help me! 🙁

  15. nejlika

    Hi everybody. I am chocked that some persons want to replace egg with only egg-whites. Egg-white is a very low value protein, it is only protection ‘cover’ for a chicken to be. The yolk contents about 22 vitamins, only not vit C, and everything necessary to ‘make’ a chicken with its feather, bones, muscles and everything! This is human being MOST VALUABLE FOOD! And it is proved now, that cholesterol in egg is ‘good’ and ABSOLUTELY not harmful for heart or other things in the body. I mostly throw away whites or put one white to 4 or more yolks.

  16. Ossie-Sharon

    Hi, Cinipini. First, you can definitely use egg whites instead of whole eggs here. Second, the intention is for you to eat all items in your menu, but in situations such as the example you posted, you can definitely double up on one recipe (stew or rice) and leave out the other . However, I would recommend to eat the carrots, too, because the more vegetables, the better.

  21. Cinipini

    I know this diet is based on balanced eating, that being said, I don’t like egg yoke, does it mess up the balance of the meal if I use only egg whites? Also, on some of the other recipes it calls for making the dish with br rice or something else, it makes it hard to understand if I am suppose to make just the main part for the meal and skip the side or make all and eat all of it.
    Example:
    1 ounce of String or Block Cheese, Low-Fat
    1 cup of Beef & Potato Stew
    1/2 cup of Mushroom Greens & Rice
    1 cup of Carrots

    Am I suppose to eat the rice to with the mushroom and greens? Or am I suppose to skip the rice and eat the carrots?

  22. Ossie-Sharon

    Hi, CMurph47. Try the following for a single serving:
    ◾2 Tbsp. / 14 gm zucchini thinly slice
    ◾2 Tbsp. / 16 gm squash thinly sliced
    ◾2 Tbsp. / 9 gm mushrooms, sliced
    ◾½ Tbsp. / 7.5 ml water
    ◾1 large egg
    ◾1 Tbsp. / 15 ml water
    ◾1 tsp. / 5 gm raw cheese
    ◾¼ tsp. / 1¼ gm butter
    Note that the cooking time may be less, so do keep an eye on it!

  23. Ossie-Sharon

    Hi, douglass. Sometimes you can find raw cheese in health food stores, but it is most often found in farmers types of markets or from farms themselves. If you can find organic and/or grass-fed, that’s good, too.

  26. Ossie-Sharon

    For those interested in the nutrient exchanges for this recipe:
    Per Serving: 1 Carb, 1-2 Protein, 1 Fat
    In this program, 1 Carb is generally equivalent 15-22 grams of carbohydrate (more than 15 grams if it is rich in fiber), 1 Protein = 7 grams of protein, and 1 Fat = 5 grams of fat

  28. Ossie-Sharon

    Hi, Haunaid. You can easily convert many of these recipes to vegan – often the only difference is a dairy ingredient or two, which can be swapped out for the vegan version.
    To make this recipe vegan, just substitute 1 cup chickpea flour + 1 cup rice milk for the eggs, a good oil for the butter (i.e. organic canola, macadamia nut), and nutritional yeast for the cheese.

  39. diruen

    I’m not sure, but I think the “other” squash, is yellow crookneck, a soft-skinned squash similar to the zucchini. There is a variant in the stores now that is shaped much like a zucchini, but still yellow skinned. I accidentally bought something called “yellow zucchini” and I think it is some sort of hybrid, but the skin is much tougher and has striations of green in it. The yellow squash has a milder flavor than the zucchini, which retains a slightly green bitterness to it, not unpleasant though.

  40. Ossie-Sharon

    Responses to a few questions:
    – If you don’t like cooked cheese, just have the fresh cheese on the side. For the protein, you can add in some chopped natural turkey or chicken or sausage, but remember that you will be losing out on a bit of calcium from the cheese.
    – The eggs absolutely can be replaced with a substitute.
    – There are two sets of cooking instructions because the vegetables must initially be cooked before folding them into the egg mixture for final cooking, and then gently folded in, to maintain the shape of the omelet. If you want to make vegetable-seasoned scrambled eggs, you can pour the whisked eggs into the stir-fried vegetables and cook that way.

  41. Ossie-Sharon

    Measurements by weight:
    2 ounces/60 grams zucchini thinly sliced
    2-1/2 ounces/70 grams squash thinly sliced
    1-1/2 ounces/45 grams mushrooms, sliced
    1 fluid ounce/30 ml water
    4 large eggs (total 8 ounces/240 grams)
    2 fluid ounces/60 ml water
    2/3 ounce/20 grams raw cheese

  44. Cesarine

    Raw milk is milk that has not been pasteurized or homogenized. Humans may consume it because they are unable or unwilling to treat it. Health food proponents tout the benefits of raw milk and the ills of pasteurization and homogenization.[1] The medical community warns of the dangers of not pasteurizing milk.[1]

  50. emmafroud

    I just cooked this again (1st time ended in tasty scrambled egg) this time I used 3 egg whites and 1 whole egg and left out the water, cooked the veg as directed added the egg to the pan and then the veg. I thought it was very nice

  54. LynnM

    I just cooked the mushrooms and added a few bits of onion in the oil first, added the two squashs and some water (1/2 half cup is too much), steamed till softish, made sure the water was evaporated, then poured over the egg and cheese and water blend. This has great ingredients and I’ll make it again, I agree the method is different from what I am used to for an omelet. I did it as a single serving as I live alone.

  56. Cynt

    The other squash I think is a yellow squash..some call it yellow zucchini..it’s what I used..double the zucchini if you want as we’ll! I used the butter and sautéed the veggies in a non stick pan..I whisked the eggs and water together and poured over veggies..used some herbs for flavour too..sprinkle on cheese..let set a few mins and pop under broiler to finish…saves trying to flip. I’m still waiting for answers to ??..not sure I’m happy with this..my 9 day though and I’m doing good but would like the answers to all those ?? We are all asking..I am not consuming raw milk or cheese..I just substitute!

  62. Susieque

    Can I use egg substitute? Also what is raw cheese. I am new at this web site and not very computer savey (sp?) so I am have a time trying to figure this all out. But I want to lose weight so I will keep at it.

  63. Sheena

    Isn’t raw cheese unprocessed cheese? Also, if you don’t like cheese why don’t you just leave it out altogether. Add some herbs or another veg. Squash is probably a hubbard type squash, or maybe that is a typo?? Use butternut or pumpkin or even egg plant.
    These are my suggestions? What do you think. This omelet sounds very good. If you want to make if just for you, just use 2 eggs instead of 4.

    Sheena

  67. bfcsteph

    Where are the answers to the questions below? I also would like to know what “raw” cheese is and where I can purchase it. And is it ok to add tomatoes? or onions? AND your cooking directions are not clear. We begin cooking with 1/2 c. of the egg mixture and 1/2 of the veggies. After that cooks a bit we add the other 1/2 of the veggies. That’s our omelet??? What happened to the rest of the egg mixture?

  69. lorelei2

    Tried this today and loved it. It really filled me up and didn’t feel hungry for another 3 hours. Thought I wouldn’t be able to eat an omelet without a piece of toast, but I did it and happy I had the willpower to forget the toast.

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