Puffy Corn Omelet

Puffy Corn Omelet
Fat 62%Carbs 24%Protein 13%
Percent Calories

1 serving of puffy corn omelet contains 261 Calories. The macronutrient breakdown is 24% carbs, 62% fat, and 13% 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, cooked, boiled, drained, without salt

    3 ear medium or 309g

  • Pepper

    Spices, black

    ¼ tsp or 0.5g

Directions

  1. Put oven rack in middle position and preheat oven to 350F.
  2. Add corn to a 4-quart pot of boiling salted water , then remove from heat and let stand, covered, 10 minutes. Drain and, when cool enough to handle, cut kernels from cobs with a sharp knife into a bowl, then scrape cobs over bowl to extract "milk."
  3. Melt butter in a 10-inch ovenproof nonstick skillet (preferably lightweight) and remove skillet from heat, then transfer 3 tablespoons melted butter to bowl with corn (leaving remaining butter in skillet to cool). Toss corn to coat and stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
  4. Whisk egg yolks with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper in a large bowl until combined. Beat whites with a pinch of salt in another bowl using an electric mixer at medium speed until they just hold stiff peaks. Fold one third of whites into yolks to lighten, then fold in remaining whites gently but thoroughly. Gently fold in corn mixture.
  5. Spoon mixture into skillet and bake until pale golden and set, 10 to 12 minutes. Loosen omelet with a heatproof rubber spatula and slide onto a plate. Serve sprinkled with chives.
  6. Grilling Procedure If using a charcoal grill, open vents on bottom of grill, then light charcoal. When charcoal turns grayish white (about 15 minutes from lighting), hold your hand 5 inches above grill rack to determine heat for charcoal as follows:
  7. Hot: When you can hold your hand there for 1 to 2 seconds
  8. Medium-hot: 3 to 4 seconds
  9. Low: 5 to 6 seconds
  10. If using a gas grill, preheat burners on high, covered, 10 minutes, then, if necessary, reduce to heat specified in recipe.

Nutrition Facts

For 1 serving of puffy corn omelet (145g)

NutrientValue%DV
Calories261
Fats19g 24%
Saturated fats10g 50%
Trans fats1g
Cholesterol220mg 73%
Sodium364mg 16%
Carbs17g 6%
Net carbs15g
Fiber2g 7%
Sugar4g
Protein9g
Calcium36mg 4%
Iron1mg 16%
Potassium245mg 5%
Vitamin D1μg 8%
Vitamins and Minerals
Alpha carotene18μg
Beta carotene96μg
Caffeine0mg
Choline172mg 31%
Copper0.1mg 8%
Fluoride1μg
Folate (B9)43μg 11%
Lycopene0μg
Magnesium27mg 6%
Manganese0.2mg 7%
Niacin1mg 8%
Pantothenic acid1mg 28%
Phosphorus163mg 23%
Retinol187μg
Riboflavin (B2)0.3mg 21%
Selenium16μg 28%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU906IU
Vitamin A201μg 22%
Vitamin B120.5μg 20%
Vitamin B60.2mg 14%
Vitamin C5mg 5%
Vitamin D IU51IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 6%
Vitamin K3μg 3%
Zinc1mg 10%
Sugars
Sugar4g
Sucrose2g
Glucose1g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0g
Starch6g
Fats
Saturated fats10g 50%
Monounsaturated fats5g
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
Phenylalanine0.4g
Proline1g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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