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)

Nutrient Value %DV
Calories 261
Fats 19g 24%
Saturated fats 10g 50%
Trans fats 1g
Cholesterol 220mg 73%
Sodium 364mg 16%
Carbs 17g 6%
Net carbs 15g
Fiber 2g 7%
Sugar 4g
Protein 9g
Calcium 36mg 4%
Iron 1mg 16%
Potassium 245mg 5%
Vitamin D 1μg 8%
Vitamins and Minerals
Alpha carotene 18μg
Beta carotene 96μg
Caffeine 0mg
Choline 172mg 31%
Copper 0.1mg 8%
Fluoride 1μg
Folate (B9) 43μg 11%
Lycopene 0μg
Magnesium 27mg 6%
Manganese 0.2mg 7%
Niacin 1mg 8%
Pantothenic acid 1mg 28%
Phosphorus 163mg 23%
Retinol 187μg
Riboflavin (B2) 0.3mg 21%
Selenium 16μg 28%
Theobromine 0mg
Thiamine 0.1mg 7%
Vitamin A IU 906IU
Vitamin A 201μg 22%
Vitamin B12 0.5μg 20%
Vitamin B6 0.2mg 14%
Vitamin C 5mg 5%
Vitamin D IU 51IU
Vitamin D2 0μg
Vitamin D3 1μg
Vitamin E 1mg 6%
Vitamin K 3μg 3%
Zinc 1mg 10%
Sugars
Sugar 4g
Sucrose 2g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0.1g
Galactose 0g
Starch 6g
Fats
Saturated fats 10g 50%
Monounsaturated fats 5g
Polyunsaturated fats 2g
Trans fats 1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 1g
Glycine 0.3g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.4g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 0.4g
Proline 1g
Serine 1g
Threonine 0.4g
Tryptophan 0.1g
Tyrosine 0.3g
Valine 1g

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