Eggs!
Looking for a high protein, low cal breakfast to jump start your day? Look no further than your egg carton in your refrigerator! Eggs and egg whites are a great source of protein to help keep you filled up and satified until lunchtime.
People are always asking, can I use real eggs or do I have to use egg whites or egg substitute? Well for many people having about 3-4 eggs a week should be fine. (Note: If you battle high cholesterol, heart disease or diabetes, you should moderate your intake more than others.)
Personally when I make an omelet, I typically use 1-2 regular eggs and 2 egg whites. Egg yolks do contain cholesterol but also contain great nutrients such as Vitamin D, lutein and zeaxanthin, and choline (nutrients that help with eye, brain, nervous and cardiovascular systems). Here is a great egg white omelet recipe for you to try at home!
Egg White Omelette
Ingredients
- 4 teaspoons extra-virgin olive oil
- 1 small onion, finely chopped
- 4 plum tomatoes, finely chopped (about 1 1/2 cups)
- 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
- Salt
- Freshly ground black pepper
- 12 egg whites
- 2 tablespoons water
- Nonstick cooking spray
Directions
In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Recipe courtesy The Deen Brothers
In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Recipe courtesy The Deen Brothers
Kelly Devine Rickert, MS, RD, CSSD, LDN
Registered Dietitian
Board Certified Specialist in Sports Dietetics
Franciscan St. James Health
708-679-2717 (For appointments)
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