Recipes: Omelettes

Today’s recipe is all about breakfast’s favorite little pocket of deliciousness: the omelette.

The awesome thing about omelettes is that they’re very customizable. You can make them healthier by substituting egg whites for regular eggs or by stuffing the inside with veggies.  Or, pack your omelette with some healthy meats or fishes to get a rich serving of protein.

Add some salsa or avocado on the side to jazz up the flavor without ratcheting up the calories. You can even pair this meal with some sweeter breakfast options such as yogurt and fruit to get a balanced meal.

One thing to keep in mind with omelettes is that they usually have a lot of calories. Try not going overboard with your fillings for a healthier omelette experience.

Below are three unique takes on the traditional omelette. Happy eating!

 

Egg White Chile Omelette

Ingredients

  • 1 teaspoon of olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4 oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 tablespoons of water
  • Non-stick cooking spray

Instructions

  • In a skillet, heat the oil over medium heat. Add the tomatoes and chiles, and cook until soft for about 3 minutes. Season with pepper and salt and set aside.
  • In a medium bowl, whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set (about 2 minutes).
  • Use a rubber scraper to lift the eggs up, and let the runny uncooked eggs flow underneath. Spoon 1/4 of the chile mixture onto half of the omelette. Fold over and slide onto a serving plate. Repeat with the remaining egg whites and chile mixture.

Nutritional Facts

  • Servings: 1
  • Calories: 163
  • Fat: 5g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 26g

 

Smoked Salmon Omelette

Ingredients

  • 1 cup of egg whites
  • 1/4 of a cup of non-fat cream cheese, softened
  • 2 oz of smoked salmon
  • Garlic salt and pepper to taste

Instructions

  • Whisk together the egg whites, cream cheese, garlic salt, and pepper. Coat a non-stick skillet with cooking spray and place over medium heat. Gently push the egg whites toward the center as they cook.
  • When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold the omelette in half. Cut in half and serve.

Nutritional Facts

  • Servings: 1
  • Calories: 124
  • Fat: 1.8g
  • Carbohydrates: 2.5g
  • Protein: 22.65g

 

Turkey, Apple and Goat Cheese Omelette

Ingredients

  • 3 slices of turkey bacon
  • 1 small apple
  • 1 dash of cinnamon
  • 4 egg whites
  • 2 whole eggs
  • 1 dash of salt
  • 1 dash of pepper
  • 1 tablespoon of unsweetened coconut milk
  • 3 tablespoons of goat cheese

Instructions

  • Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes for each side until golden.
  • While the bacon cooks, dice the apple. Remove the bacon strips from the skillet and place them on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium-sized bowl.
  • In a bowl, whisk the egg whites, whole eggs, and coconut milk. Beat the eggs until frothy, and add a dash of salt and a dash of pepper.
  • Remove apples from the skillet and add them to the bowl of bacon. Pour half of the egg mixture in the skillet. Cook until set and then flip to cook the other side. Repeat with the other half of the egg mixture.
  • While eggs cook, mix the bacon, apples, and goat cheese together.
  • Fill each omelette with half of the bacon, apple, and goat cheese mixture.

Nutritional Facts

  • Servings: 1
  • Calories: 249
  • Fat: 12g
  • Sodium: 485mg
  • Carbohydrates: 10g
  • Fiber: 1g
  • Protein: 25g

 

 

 

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