Lately I've added an egg white omelet recipe to my regular breakfast fare. Egg white omelets are super-easy to make, easy to customize, and very healthy.
I usually combine one whole egg with 2-3 egg whites. This provides about a dozen grams of protein with almost zero carbs.
See below for a photo of the egg white omelet I had for breakfast the day I wrote this page.
For variety, I fill or top the omelet with whatever healthy items I have on hand.
For example, I'll sometimes chop, saute, and include some onion and bell pepper. I often warm up some salsa in the microwave or in the skillet to pour on top.
1 whole egg, cage-free preferred
2 or 3 egg whites (from egg or carton)
¼ cup salsa, any type
1 teaspoon Parmesian cheese
¼ cup Craisins or other healthy side of your choice
If you've made omelets before, you know the recipe sometimes calls for milk. I don't add any milk to my egg white omelets. They come out just fine without it.
Because I'm not on a low-carb diet, I usually add a side of craisins (cranberry-raisins) or other fruit to the dish. Fruit, berries, etc. are full of vitamins and anti-oxidants so I like to work those into my recipes when possible.
Egg White Omelet Recipe Directions
|Coat the bottom of a six-inch pan with your favorite low-fat, non-stick cooking spray. Crack the whole egg into the pan, then pour the egg whites in and mix briefly.
You can mix the egg and egg whites in a separate bowl first if you wish, but I like to save time and minimize cooking mess.
Turn on low heat and cook until eggs are cooked through but not burned.
This omelet requires only a few minutes of cooking time. When it's about done, use a wide spatula to flip the omelet in half, as shown in the picture. Give it a few seconds more in the pan, then remove and put on a plate.
While the omelet is cooking, you can saute some vegetables in another pan and heat up the salsa in the microwave or pan. Put the veggies on top of the omelet before you flip it in half, so they end up in the middle.
After plating the omelet, add salsa, Parmesian cheese, and any sides to taste. Super easy, super healthy!
In case you don't know, an "egg white" is obtained by separating the yellow yolk from the clear part of the egg and then discarding the yolk. Egg yolks are usually considered unhealthy since 99% of the fat and cholesterol of an egg is in the yolk.
It probably won't hurt you to eat a whole egg every now and then though. The yolk does contain quite a few important vitamins, minerals, and essential fatty acids as well as protein.
That's why I compromise by including one whole egg in my egg white omelet recipe.
There are two ways I know of to get egg whites. One is obvious and a little messy: by breaking some real eggs and separating out the yolks.
There is a little device you can buy to make this easier. It's called an egg strainer. When you break the egg in the strainer, the egg white drops through and the yolk stays in the strainer.
But I've found you can separate the white without any tools. Crack the egg in two, then pour the yolk from one side of the shell to the other.
If you're careful, the egg white will slip through, and the yolk will stay in the shell.
Or, you can buy egg whites in a carton. Let the factory do the work. See the photo above for an example of what I use.
Using carton egg whites is obviously less messy than cracking your own. Use whichever source is easier, more affordable, and more convenient for you.
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