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Egg White Mushroom and Cheese Omelet
Total Calories per Serving:   132  
Fat Calories per Serving:   43
Percent Fat Calories per Serving:   32.58%

Portion -  3 egg whites
Recipe serves one


The whites from 3 eggs

¼ cup of sautéed mushroom pieces

1 slice of onion, chopped

1 slice of fat free yellow cheese (rec. Kraft), torn into 1/2 inch pieces

Cooking spray

Table salt (optional)

Ground black pepper (optional)

1 tsp chopped or diced green or red peppers (optional)


Add the whites of three eggs into a small bowl or container. There is no need to beat the eggs.

Preheat an 8” nonstick skillet over medium heat for about four minutes. When skillet is hot, add a medium blast of cooking spray.

Add mushroom pieces, peppers and chopped onions. Distribute throughout pan. Cover with lid and simmer on low. Turn frequently until mushrooms and onions are tender and slightly browned. Turn up heat to medium. Add more cooking spray if necessary.

Pour eggs into skillet over mushrooms and onions. Cover the entire pan. Let eggs stiffen for a couple of minutes. Add salt and pepper if desired. Add cheese pieces throughout the egg.

Carefully with the edge of a spatula, separate the edges of the eggs from the edges of the skillet. 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 a spatula. If you need help folding, use your fingers. Cook another minute or two letting the eggs continue to set.

Flip to opposite side and cook for another minute or two. Remove from pan and serve.

Nutrition Data
Serving Size 3 egg whites 
Total Calories 132 
    Calories from Fat 43 
% Daily Value
Total Fat Grams 0  0.00% 
    Saturated Fat Grams 0  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 0  
Sodium MG 280  
Total Carbs 3  1.00% 
    Fiber Grams 0  
    Sugar Grams 1  
    Protein Grams 25  


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