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

  • Lightly sauté veggies in olive oil.
  • Coat omelet pan with cooking spray and heat.
  • Whisk egg whites until frothy and pour into hot pan.
  • Loosen the sides of the omelet – when the whites have partially firmed, carefully turn it over and cook the other side.
  • Place veggies and cheese, if desired, in the center of the omelet.
  • 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