Egg White Western Omelet
Total Calories per Serving:
172
Fat Calories per Serving:
41
Percent Fat Calories per Serving:
23.84%
Portion -
3 egg whites
recipe serves one
Ingredients
The whites from 3 eggs, separated and placed in a small narrow container
Bob Evans (or equivalent) 97% fat free 2 oz ham steak cut into bite sized pieces
1 slice of fat free yellow cheese (rec. Kraft), torn into 1/2 inch pieces
tbl of dice onion
½ tbl diced bell pepper (green, red or yellow)
Cooking spray
Table salt (optional)
Ground black pepper (optional)
tbl of ketchup (optional)
Directions
Preheat an 8” nonstick skillet over medium heat for about five minutes. When skillet is hot, add cooking spray. Distribute onions and peppers throughout pan and sauté under low heat until softened.
Add half of the ham, distributing throughout the pan. Pour egg whites into hot skillet over the onions and peppers. Let eggs stiffen for a couple of minutes. Add salt and pepper if desired.
Carefully with the edge of a spatula, separate the edges of the eggs from the edges of the skillet. When the edges are separated and beginning to stiffen, add remaining ham and the cheese pieces, distributing throughout the pan.
Continue to cook for a couple of minutes then begin to carefully lift the egg with a spatula to separate it from the bottom of the pan.
Once the egg is separated from the bottom, fold one half of the egg to the other side of the egg with the spatula. If you need help folding, use your fingers.
Cook another 3 minutes or so, letting the cheese soften and the eggs set. Remove from pan and serve.
Serving Suggestions
Serve with a dollop of ketchup and a slice of whole wheat toast with preserves or marmalade made with Splenda.
| Nutrition Data |
| Serving Size |
3 egg whites |
| Total Calories |
172 |
| Calories from Fat |
41 |
| % Daily Value |
| Total Fat Grams |
2 |
2.31% |
| Saturated Fat Grams |
0.075 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
0 | |
| Monounsaturated Fat Grams |
0 | |
| Cholesterol MG |
32.5 | |
| Sodium MG |
960 | |
| Total Carbs |
8 |
2.67% |
| Fiber Grams |
0 | |
| Sugar Grams |
7 | |
| Protein Grams |
36 |
|
| 