Egg White Omelet

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  • Makes: 1 servings
  • Serving Size: 1 omelet
  • Prep: 10 mins
  • Cook: 10 mins

Egg White Omelet

Directions

  1. In a liquid measuring cup or small bowl combine egg whites and pepper. Beat with a fork until combined, but not frothy.
  2. In an 8-inch nonstick skillet with flared sides heat oil over medium-high heat. Pour egg white mixture into skillet. Cook over medium heat. As mixture sets, run a spatula around edges of skillet, lifting egg white mixture so the uncooked portion flows underneath. Continue cooking and lifting edges until egg white mixture is set but is still shiny.
  3. If desired, top half of the omelet with desired filling. Lift and fold the unfilled half of omelet over filling. Gently slide omelet out of skillet onto a plate.

From the Test Kitchen

Desired Fillings:

1. Asparagus-Cheese Filling: Cook 3 to 5 thin fresh asparagus spears in 1 teaspoon olive oil over medium-high heat until crisp-tender and browned. Fill omelet with asparagus and one 3/4-ounce desired-flavor individually foil-wrapped spreadable cheese wedge, cut up. Before serving, sprinkle with 1 tablespoon chopped red sweet pepper and 1 teaspoon snipped fresh parsley or basil.

2. Bean Filling: Fill omelet with 1/3 cup canned reduced-sodium black beans, rinsed and drained; 2 tablespoons shredded Monterey Jack cheese; and 1 to 2 tablespoons salsa.

3. Tomato-Avocado Filling: Fill omelet with 1/4 cup chopped avocado, 2 tablespoons finely chopped tomato, and 2 tablespoons shredded Monterey Jack cheese. Before serving, sprinkle with 1 teaspoon snipped fresh cilantro.

4. Spinach-Feta Filling: Fill omelet with 1/2 cup shredded fresh spinach, 2 tablespoons chopped red sweet pepper, and 2 tablespoons crumbled reduced-fat feta cheese.

5. Potato-Bacon Filling: Cook 1/3 cup frozen diced hash brown potatoes and 1 slice chopped lower-sodium, less-fat bacon in 2 teaspoons olive oil until brown. Fill omelet with the potato-bacon mixture and 2 tablespoons shredded reduced-fat cheddar cheese.

6. Denver Filling: Cook 2 tablespoons chopped green sweet pepper and 2 tablespoons chopped onion in 1 teaspoon olive oil until tender. Fill omelet with the cooked vegetables; 1/3 cup finely chopped, lower-sodium cooked ham; and 1 teaspoon snipped fresh basil.

7. Italian Filling: Cook 1/4 cup chopped Italian-flavor cooked chicken sausage and 1/4 cup sliced fresh cremini mushrooms in 2 teaspoons olive oil until brown. Fill omelet with the sausage-mushroom mixture, 2 tablespoons finely chopped red sweet pepper, and 2 tablespoons shredded provolone cheese.

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Nutrition Facts (Egg White Omelet)

  • Per serving:
  • 72 kcal ,
  • 2 g fat
  • (0 g sat. fat ,
  • 0 g polyunsaturated fat ,
  • 2 g monounsaturated fat ),
  • 0 mg chol. ,
  • 164 mg sodium ,
  • 1 g carb. ,
  • 0 g fiber ,
  • 1 g sugar ,
  • 11 g pro.
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