Recipe and photo courtesy of Keith E. Davis, The Golden Pear.
Garden Vegetable Egg White Omelet
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.
- Preheat your broiler on high setting and move a rack close to the broiler.
- Prepare all vegetables and set aside.
- Separate the egg whites from the egg yolks and set aside in a bowl.
- Heat 1 teaspoon of butter in a nonstick sauté pan.
- Add the vegetables and sauté over medium-high heat for about 2 minutes until al dente.
- Add the herbs and salt and pepper and mix together.
- Remove the vegetables and set aside in a small bowl.
- Wipe the pan clean.
- Heat the other teaspoon of butter in the nonstick pan.
- Let the pan get fairly hot and pour the egg whites into the pan.
- Using a spatula, gently lift the edges of the omelet and shape omelet into a circle. Cook for 1 minute.
- To cook the egg whites further, place the pan under the broiler for 30 seconds.
- Remove the pan from the broiler and spoon the vegetables over the omelet.
- Place the omelet pan under the broiler for another 30 seconds.
- 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 from fat||3|
|Saturated fat (grams)||0|