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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 68.0
  • Total Fat: 0.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 0.0 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.0 g
  • Protein: 12.0 g

View full nutritional breakdown of Tasty Egg_white Omelet calories by ingredient
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Tasty Egg_white Omelet




Number of Servings: 1

Ingredients

    1/2 cup fresh or thawed frozen broccoli, finely chopped

    1/4 cup chopped red onion

    1 clove garlic, minced

    3/4 cup fresh spinach leaves

    4 large egg whites

    1/8 teaspoon ground black pepper

    1/2 cup (1 ounce) finely shredded Cabot 75% Light Cheddar Cheese

    Salt, to taste

    3 tablespoons picante sauce (optional)

Directions

Mist a medium nonstick skillet with olive oil spray. Set over medium het. Add the broccoli, onion, and garlic. Cook, stirring occasionally, for 4 to minutes, or until the oinion is almost tender. Add the spinach and cook for 1 to 2 minutes, or intil wilted. Remove the vegetables to a plate. Cover and set aside to keep warm.

In a small bowl, whisk the egg whites and pepper until the egg whites bubble lightly. Coat the pan with olive oil spray. Set over medium heat. Our the egg white mixture into the pan. Cook, lifting the edges with a spatula as they start to set and tipping the pan for uncooked egg whites to run underneath, for 2 to 3 minutes, or unitl almost set. Flip the omelet. Spoon the reserved veetables over the egg-white mixture. Sprinkle the cheese evenly over the top. Cover and cook for 1 to 2 minutes, or until the cheese is melted. Fold the omlete in half. Transfer to a serving plate. Season with salt. Top with picante sauce, if desired. Serve immediately.


Makes 1 serving


Per serving: 160 calories, 24 g protein, 11 g carbohydrates, 3 g fat (1 g saturated), 6 mg cholesterol, 3 g fiber, 435 mg sodium.

Number of Servings: 1

Recipe submitted by SparkPeople user BRITNEY_007.






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