You can cook with confidence and style
Eggs provide protein, vitamin A, riboflavin and other vitamins and minerals. Did you know that
one egg white contains about 15 calories and no fat? The yolk contains all the fat.
That is why some of my restaurant guests order omelets made only from the egg whites.
Low Fat Chicken Omelet
Prep Time: 10 minutes
Servings: 1-
Cooking Conversion Table
Ingredients:
Non-fat spray such as Pam to coat the pan
6 ounces egg whites
Freshly ground pepper to taste
3 ounces warm, cooked, diced chicken, divided
2-3 tablespoons warm, cooked, chopped broccoli
2-3 tablespoons seeded, diced tomatoes
1 ounce Fat Free Mozzarella cheese, optional
Salsa, optional
Instructions:
Heat a 7-10 inch egg pan over moderate heat
While the pan is heating, beat egg whites and pepper in a mixing bowl until blended but not
frothy
Spray the pan once with vegetable oil and then spray again
When the pan is hot enough to sizzle a drop of water, add the egg whites
Let the eggs sit until they begin to cook around the edges
With a spatula lift edges and tip pan so egg mixture runs underneath
Continue this process until the top is thickened and very little liquid egg remains
Spoon the broccoli and half of the cooked chicken across the bottom of the omelet
Add the fat free mozzarella cheese if you’d like
Fold omelet in half and top with tomato and the other half of the chicken
Slide onto plate. If serving two, cut in half before sliding onto plates
Top with salsa, if desired
TA-DA! Bravo!
A delicious, nutritious way to start your day!
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