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Egg White Spanish Omelet
Total Calories per Serving:   196  
Fat Calories per Serving:   53
Percent Fat Calories per Serving:   27.04%

Portion -  3 egg whites
The whites from 3 eggs, separated and placed in a small narrow container


¼ of a small white potato, shredded on the large end of shredder

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

2 tbl diced onion

½ tbl diced bell pepper (green, red or yellow)

Cooking spray

Table salt (optional)

Ground black pepper (optional)


Prepare vegetables: Preheat oven or toaster oven to 400 degrees. Lightly spray bottom of aluminum pan. Place shredded potatoes, onions and peppers in pan. Lightly spray the vegetable tops.

Bake vegetables for about 10 minutes. Checking and turning to make sure the vegetables do not overcook.

Preheat an 8” nonstick skillet over medium heat for about five minutes. When skillet is hot, add cooking spray (light blast). Distribute half of the vegetables and half the ham throughout pan. Pour the egg whites into pan over the vegetables and ham.

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, vegetables 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.

Nutrition Data
Serving Size 3 egg whites 
Total Calories 196 
    Calories from Fat 53 
% Daily Value
Total Fat Grams 1  1.54% 
    Saturated Fat Grams 0.5  
    Trans Fat Grams 0.02  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 30  
Sodium MG 790  
Total Carbs 10  3.33% 
    Fiber Grams 0  
    Sugar Grams 1  
    Protein Grams 36  


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