Egg White Omelet

Recipe from Robert Lack, Buyer, Dry Grocery, Wal-Mart.


Egg White Omelet

A great and healthy way to start your day is with a delicious, veggie-filled egg white omelet. Substitute your favorite seasonal vegetables and try different low-fat cheeses for flavor.

Ingredients

  • 8 egg whites, 4 per omelet
  • Cooking spray
  • Veggies – onions, mushrooms, tomatoes, broccoli, asparagus, shallots
  • Herbs – fresh basil, parsley, rosemary, garlic, salt and pepper to taste
  • Low-fat or fat-free cheese (optional)

Preparation

  1. Lightly sauté veggies in olive oil.
  2. Coat omelet pan with cooking spray and heat.
  3. Whisk egg whites until frothy and pour into hot pan.
  4. Loosen the sides of the omelet – when the whites have partially firmed, carefully turn it over and cook the other side.
  5. Place veggies and cheese, if desired, in the center of the omelet.
  6. Fold the omelet over the vegetables. Garnish with additional herbs and cheese.

Each recipe makes 2 servings

Baker’s Tip: You can also use cholesterol-free egg substitute in place of egg whites. Cook according to directions.

Nutritional Analysis (per serving)

  • 134 calories
  • 12 g protein
  • 1 g carbohydrates
  • 7 g fat (2 g saturated fat)
  • 38 mg calcium