Recipe: Garden Veggie Egg White Omelet by The Golden Pear Cafe, Celebrating 30 Years in The Hamptons, NY, a Platinum Palate Winner!

 

Recipe and photo courtesy of Keith E. Davis, The Golden Pear.

Garden Vegetable Egg White Omelet

All Phases

Serves one

 

Ingredients:

4 egg whites

2 teaspoons unsalted butter

¼ cup of seeded, diced plum tomato

¼ cup of diced zucchini

¼ cup of diced yellow squash

6 small broccoli florets

1 teaspoon fresh chopped scallion

2 tablespoon fresh chopped Italian parsley

salt and black pepper, to taste

canola oil-based cooking spray to coat pan (substitute for 2 teaspoons sweet butter)

 

Optional ingredients: substitute diced asparagus or diced green peppers for the broccoli. 1 ounce of low-fat Swiss cheese also may be added. Low-fat Swiss ranges from 48 to 70 calories per one-ounce slice, and averages 100 calories for regular.

 

Instructions:

  1. Preheat your broiler on high setting and move a rack close to the broiler.
  2. Prepare all vegetables and set aside.
  3. Separate the egg whites from the egg yolks and set aside in a bowl.
  4. Heat 1 teaspoon of butter in a nonstick sauté pan.
  5. Add the vegetables and sauté over medium-high heat for about 2 minutes until al dente.
  6. Add the herbs and salt and pepper and mix together.
  7. Remove the vegetables and set aside in a small bowl.
  8. Wipe the pan clean.
  9. Heat the other teaspoon of butter in the nonstick pan.
  10. Let the pan get fairly hot and pour the egg whites into the pan.
  11. Using a spatula, gently lift the edges of the omelet and shape omelet into a circle. Cook for 1 minute.
  12. To cook the egg whites further, place the pan under the broiler for 30 seconds.
  13. Remove the pan from the broiler and spoon the vegetables over the omelet.
  14. Place the omelet pan under the broiler for another 30 seconds.
  15. Gently slide the omelet out of the pan folding the omelet in half to complete.

 

Note: in calculating calories, we assumed 2 (one-second) sprays of “Pam One Second” olive oil cooking spray, which is 9 calories per spray.

 

Nutrition Facts (by serving)
Calories 159
Calories from fat 3
Fat (grams) 3
Saturated fat (grams) 0
Cholesterol (milligrams) 0
Carbohydrates (grams) 17
Protein (grams) 19
Sodium (milligrams) 630
Fiber (grams) 6

 

 

About Fred Bollaci

I'm CEO and President of Fred Bollaci Enterprises. I lost more than 100 pounds while living "La Dolce Vita" and I'm now known as "The Healthy Gourmet." Sample the good life with me through fitness, fine food, and good wine. Meet chefs who cater to a healthy gourmet lifestyle through my Golden Palate blog.
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