Today I wanted to give you a quick and easy recipe to make the perfect breakfast omelet.
While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron.
If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of 1-3 whole eggs and 2-4 egg whites. It's still low in calories, fat, and cholesterol, but you'll get all of the vitamins and additional protein from the egg yolk.
1 whole egg is roughly 6-7g of protein
1 egg white is roughly half!
This is why this method of combining the two really allows you to get the maximum benefits and minimize any risks.
*100% liquid egg whites*
*Veggie(s) of choice*
*Optional: Cheese (low-fat Mexican blend, Mozzarella, American, etc.) - try to get the lowest sodium version you can find*
*Hot sauce of choice (I typically use Frank's Red Hot or Sriracha)*
*Olive Oil, Coconut Oil, Cooking Spray, etc.*
- Pan and oil/spray - coat the pan using a piece of paper towel, turn on stove top to a heat that would allow the eggs to simmer upon entering the pan - let the pan heat up for a minute
- While your pan heats, or if you need more time do this you can do it before you heat the pan - crack some whole eggs into the measuring cup, and fill the rest of the cup up with egg whites. Depending on your goals and type of diet you are on, I would recommend 1-3 whole eggs and filling the rest of the cup up to 1/2-1 full cup. This will give you an adequate amount of protein and healthy fats, virtually carb-free and very filling.
- This would be the time to add your veggies so they can soften/heat up a little. Fresh or leftover veggies will heat up faster than frozen, so if you use frozen veggies, I would throw the amount into a bowl and heat in your microwave to defrost for a couple mins.
- Once the veggies seem ideal, pour the measuring cup into the pan and take your spatula to move the eggs around with the veggies.
- Every 30-40 seconds, check the pan and use a slicing/breaking motion to keep the eggs moving around and separating.
- After a couple minutes of moving the eggs around, they will eventually all stop sticking to the pan and become solidified. Once they look white and solidified (not runny), you can sprinkle some cheese or add a slice or two of your favorite on-top or broken into pieces.
- Let the cheese melt and then turn off the stove. The eggs should be cooked to perfection, fluffy, separated, not "brown" or burned anywhere, and ready to put on a plate.
- Top the eggs with some black pepper and/or hot sauce. Stay away from Ketchup as it has too much added sugar.
Please check back every week for a new recipe or method on how to cook, shop for, and enjoy healthy meal options!!!
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