Healthy Egg White-Veggie Omelet

Photo/kvanhorn

This summer I acquired four laying hens and a rooster. That means eggs, eggs, and more eggs! There are a lot of healthy ways to eat eggs, and this healthy egg white-veggie omelet recipe is one of my favorites.

Weight Watchers Points
Old Points: 3 points per serving
Points+: 2 points per serving  (negligible Carbs!)

Serves 2
Amount per serving
Calories: 161 ♥ Total fat: 1 gram ♥ Saturated fat: 0.2 gram ♥ Fiber: 2 grams ♥ Protein: 26 grams ♥ Sodium: 445 mg ♥ Cholesterol: 1 mg

 Egg White-Veggie Omelet
Adapted from The Complete Idiot's Guide To Total Nutrition
From the kitchen of Debra, Steve, and Ben Beal

Ingredients:

• 8 egg whites
• 4 TB low-fat milk
• Pepper to taste
• 1/2 cup sliced mushrooms
• 1/2 cup sliced onions
• 1/2 cup chopped spinach
• 1/4 cup chopped tomatoes or 1/2 sliced tomato
• Nonstick vegetable spray
• 2 oz. nonfat shredded cheddar cheese

Preparation:

1. Mix egg whites together with milk and pepper; set aside.
2. In a separate dish, place mushrooms, onions, and 2 tablespoons water. Cover and microwave mushrooms and onions for approximately 2-3 minutes on high.
3. Drain vegetables and mix in chopped spinach & tomatoes (if using chopped tomatoes) and egg mixture.
4. Apply nonstick spray to a large skillet and cook the entire mixture over medium-high heat. If using sliced tomatoes, lay them atop mixture.
5. When eggs begin to set, sprinkle shredded cheese on top and allow to melt.
6. Do not overcook, leaving omelet slightly moist; fold over one side and gently lift onto a plate.
7. Grab your fork and enjoy!