Eggs are a healthy part of any diet. Some of the most filling and low fat meals contain eggs whites. If you love making omelettes but you hate buying over priced egg substitute and egg whites, use this great tool to save time, avoid messes and and by pass chemicals found in substitutes.
Egg White Omelette
- 4 teaspoons extra-virgin olive oil
- 1 small onion, finely chopped
- 4 plum tomatoes, finely chopped (about 1 1/2 cups)
- 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
- Freshly ground black pepper
- 12 egg whites
- 2 tablespoons water
- Nonstick cooking spray
In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture (source).
Low Fat Quiche
If you want to by pass the crust with an easy version, try using Pillsbury low fat crescent rolls. Line the bottom of you pie pan with the dough, pour in your mixture and bake!
These low fat high protein recipes can reduce your carb intake and help you lean out for the summer months to come!
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