If you're watching your cholesterol, you may need to limit your intake of dietary cholesterol, of which eggs are a notorious source. While you undoubtedly lose some flavor in ridding yourself of the yolks, you can add flavor and substance to an egg white omelet in many ways. Here's a nice herbed egg white and spinach omelet, which makes a perfect light breakfast or lunch. Enjoy this egg white omelet with a dollop of salsa on the side or a slice or two of whole-grain toast.
Cook Time: 10 minutes
Total Time: 10 minutes
Ingredients:
- 3 egg whites
- 1 tablespoon nonfat milk
- 1/2 tsp dried mixed herbs
- Freshly ground black pepper
- 3/4 cup chopped fresh baby spinach
- 1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
Preparation:
Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately.
Serves 1
Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g
