One large egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, all for 70 calories.

While egg whites contain some of the eggs’ high-quality protein, riboflavin and selenium, the majority of an egg’s nutrient package is found in the yolk. Nutrients such as:

  • Vitamin D, critical for bone health and immune function. Eggs are one of the only foods that
  • Choline, essential for normal functioning of all cells, but particularly important during pregnancy to support healthy brain development of the fetus.
  • Lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age.


Cooking time






Black pepper



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Break the eggs into a bowl and season with salt and pepper.

Do not whisk yet and set aside.

Heat butter over low heat in a nonstick frying pan.

Add the mushrooms and cook for 2 minutes or until they soften a little.

Lightly season with black pepper, coriander, salt and transfer to a plate.

Place the pan back on the heat and add the eggs.

Cook for 1 min or until set to your liking, swirling with a fork now and again.

Spoon the mushroom mix over one half of the omelet.

Using a spatula, flip the omelet over to cover the mushrooms.

Cook for 1- 2 minutes and serve.