Filled Egg White Omelet

Tailor this basic but tasty egg white omelet to suit your taste with various meats, cheeses, and vegetables.

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  • Makes: 1 servings
  • Serving Size: 1 omelet
  • Prep: 10 mins
  • Cook: 5 mins

Filled Egg White Omelet

Directions

  1. In a medium bowl combine egg whites and black pepper. Using a fork, beat until combined but not frothy. In an 8-inch nonstick skillet heat oil over medium-high heat. Add egg whites to skillet. Reduce heat to medium. As egg starts to set, use a spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.
  2. Arrange desired Cheese, Meat, and Vegetables over half of the egg in skillet. Fold the unfilled half of the egg over the filling. Gently slide the omelet out of the skillet onto a serving plate. Add desired Toppngs.

From the Test Kitchen

Cheese (pick one)

shredded reduced-fat cheddar

shredded part-skim mozzarella cheese

shredded provolone cheese

shredded Monterey Jack cheese (with or without jalapeno peppers)

shredded Havarti or Gouda cheese

shredded Jarlsburg or Swiss cheese

light cream cheese spread

Meat (pick one)

2 to 3 slices lower-sodium less-fat bacon, cooked and crumbled

1/4 cup shredded cooked pork

1/4 cup chopped reduced-sodium lean ham

1/4 cup chopped cooked chicken

2 tablespoons cooked chicken or turkey sausage, sliced or chopped

1-ounce smoked salmon (lox-style)

Vegetables (pick one or more)

fresh baby spinach or arugula

chopped fresh tomatoes or oil-packed dried tomato strips, drained

sauteed chopped fresh sweet peppers

sliced green onions or chopped red or yellow onion

roasted asparagus

caramelized sweet onions

sauteed sliced fresh mushrooms (white, cremini, portobello, or shiitake)

canned reduced-sodium black beans or cannellini (white kidney) beans, rinsed and drained

roasted red sweet pepper or poblano chile

sauteed thinly sliced zucchini or yellow summer squash

chopped or sliced avocado

Toppings (pick one or more)

snipped fresh herbs (dill weed, parsley, chives, cilantro, or basil)

salsa or pico de gallo

light sour cream or fat-free plain Greek yogurt

3 Favorites:

Havarti, bacon, and caramelized onion

Monterey Jack cheese, black beans, avocado, roasted poblano chile; top with salsa and cilantro

chive and onion cream cheese spread, smoked salmon (lox-style), and roasted asparagus; top with light sour cream and dill weed

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Nutrition Facts (Filled Egg White Omelet)

  • Per serving:
  • 181 kcal ,
  • 7 g fat
  • (3 g sat. fat ,
  • 0 g polyunsaturated fat ,
  • 2 g monounsaturated fat ),
  • 11 mg chol. ,
  • 369 mg sodium ,
  • 12 g carb. ,
  • 3 g fiber ,
  • 1 g sugar ,
  • 17 g pro.
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