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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


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)


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  


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