Mediterranean Diet 101

Egg Whites with Mushrooms and Tomato Salad

Egg whites with mushrooms and cherry tomato salad is very easy and quick meal to make. It is very low in fat and carbohydrates and rich in protein and dietary fibers - ideal meal for anybody on cutting diet. On the other hand, any meal like this will make you satiated for only limited period of time ...

Main ingredients are eggs (or if you can find egg whites), some mushrooms and cherry tomatoes.

egg-whites-mushrooms-1Preparation is very easy:

egg whites with mushrooms and tomatoesClean the mushrooms - using sharp knife remove lower part of mushroom stem and if you like, slice mushrooms. I prefer larger chunks - I have feeling that I actually eat something :o)


egg whites with mushrooms and tomatoesPreheat non-stick frying pan (but not much, these pans don't like increased heat!), and add egg whites. I separate egg whites from yolks above frying pan, so sometimes egg yolk slips away - in that case, you can leave it in the pan or remove it with a spoon. It is fairly easily to do, just takes some practice. Egg yolks throw away - if you have omega-3 eggs or organic eggs, don't throw those away.

If you can, buy egg whites and omega-3 eggs and combine them.

egg whites with mushrooms and tomatoesEgg white pancake - add some salt, some dried garlic (I prefer fresh garlic, but dried garlic grains are much smaller than minced or crushed fresh garlic) and herbs and spices you like.

Wait for few minutes and flip over the pancake.

egg whites with mushrooms and tomatoesAfter egg white pancake is done, put it on the plate and start to fry the mushrooms. Add spices as you please - mushrooms and egg whites don't have great aroma, IMHO, so adding spices is necessary.

Salt, dried garlic, maybe some fresh parsley after mushrooms are done will make great difference.

While mushrooms are frying, slice tomatoes and add some salt and vinegar - no oil of any kind.

egg whites with mushrooms and tomatoesMeal is served - egg white pancake with mushrooms and tomatoes.

As said before, this is great meal for anybody on cutting diet.

Nutritional Information

Nutritional information of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Egg Whites 8 32g 4g 0g 0g
Cherry Tomatoes 150g 1g 7g 0g 2g
Mushrooms 300g 8g 2g ~1g 5g
Total: 40g 13g 1g 7g
Calories: 160 kcal 52 kcal 9 kcal -

This meal has around 220 kcal, mostly from protein and some from carbohydrates - and these carbs are complex carbs. Fiber content is acceptable since we have less than 15g of carbs in this meal. There are almost no fats - we used low fat ingredients and used no fats (or oils) in preparation of this meal.

There is only one problem with this meal and it is not the taste - if you add some garlic, salt and other herbs (dried or fresh) with some vinegar for tomatoes, this meal will be tasty with specific aroma of mushrooms (don't kill the food with herbs and spices). Main problem with this meal is that after eating this meal, most of the people will ask 'what is for the main course?' :o)

If you are ectomorph, you can increase amount of complex carbohydrates by eating slice or two of whole grain bread and to increase the amounts of fats, add a tablespoon of olive oil in tomato salad. Be careful about any oil in salads - one single tablespoon of oil has 15g or 135 kcal (compare it with 220 kcal of this entire meal).
If you are endomorph, but you need more satiating meal, feel free to mix cherry tomatoes with lettuce or add some other green and/or leafy vegetable. Also, adding olive oil will make this meal more satiating, but will increase calories significantly.

Anyway, adjust calories according to your personal needs and enjoy the food :o)

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