Eggs are a protein-rich food, but the yolks are high in cholesterol. If you are limiting your cholesterol intake or have high cholesterol, you still can enjoy the nutrients of eggs while keeping your cholesterol intake low. One egg white supplies 3.6g of protein, 54mg of potassium, and small amounts of calcium, magnesium and B vitamins. An egg white omelet is a nutritious way to add eggs to your diet.
Egg White Omelet with Spinach and Cheese
Place three egg whites in a mixing bowl, and add a sprinkle of sea salt and black pepper. Whisk the egg whites until stiff peaks appear. Set aside. In another bowl, combine 1/2 cup chopped fresh spinach, 1 chopped tomato and 2 tbsp. low-fat cheddar cheese. Spray an omelet pan or small skillet with nonstick cooking spray, and heat over medium heat. Pour egg whites into the pan, and allow to cook undisturbed until they begin to set on the bottom. Place the spinach and tomato mixture on top, fold in half, and cook for two minutes more. The spinach adds vitamin A to your omelet, the tomatoes add vitamin C, and the cheese supplies some calcium.
Egg White and Asparagus Omelet
Whisk three egg whites in a mixing bowl with fresh dill and black pepper until stiff peaks form. Set aside. In a small bowl, combine 1/2 cup chopped asparagus spears, 3 tbsp. minced onion and 3 tbsp. shredded pepper jack cheese. Coat a skillet or omelet pan with nonstick cooking spray, and heat over medium heat. Pour in egg whites, and allow to cook for several minutes without stirring until they begin to set on the bottom and sides. Top with the asparagus mixture, and fold the omelet in half. Continue cooking for two or three more minutes until cooked through. The asparagus and onions add fiber and vitamin C, and the cheese supplies calcium and protein.
Egg White Omelet with Ham and Peas
In a mixing bowl, whisk three egg whites until they form stiff peaks. In a separate bowl, combine 1/2 cup cooked green peas, 1/4 cup chopped lean ham, 2 tbsp. minced onion and a sprinkle of low-fat cheddar cheese. Spray a skillet or omelet pan with nonstick cooking spray, and heat over medium heat. Add the egg whites. Cook the whites until they begin to set on the bottoms and sides. Gently top with the pea and ham mixture, fold in half, and allow the omelet to cook for three minutes more. The ham supplies protein and the peas add a significant amount of fiber.
Egg White Omelet with Green Chiles
Beat three egg whites with 1/2 tsp. cayenne pepper until they form stiff peaks. In another mixing bowl, combine 1/2 cup chopped roasted green chiles, 1/4 cup chopped tomatoes and 2 tbsp. minced garlic. Heat a skillet or omelet pan sprayed with nonstick cooking spray over medium heat. Pour in the egg whites, and cook undisturbed until they are set on the bottom. Spoon the green chile mixture on top, fold in half, and continue cooking for three to four more minutes. Top with sliced avocado for a large dose of potassium and a sprinkle of mozzarella cheese for some added calcium.
References
- "Knack Diabetes Cookbook: A Step-by-Step Guide to Delicious, Healthy Meals"; Nancy Maar; 2009
- Incredible Edible Egg; Nutrient Chart
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