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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Powerful Egg White Omelet

Source: Enlitened Kosher Cooking by Nechama Cohen

Four egg omelet with spinach, scallions, and cheese.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	72.5

Total Carbs	3.7 g

Dietary Fiber	0.9 g

Sugars	1.8 g

Total Fat	2.7 g

Saturated Fat	0.9 g

Unsaturated Fat	0.4 g

Potassium	152.4 mg

Protein	8.1 g

Sodium	135.0 mg

Dietary Exchanges 2.7 Fat, 0.4 Vegetables, 0.5 Meat, 0.1 Milk, 0.4 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each canola cooking spray 6.0
6 each fresh green onions 2.0
2 each eggs 4.0
4 each egg whites 3.0
3 tbsp lowfat milk 0.25
0 1/4 tsp garlic powder 0.25
0 1/4 tsp dried basil 1.0
1 pinch salt and pepper 1.0
1 cup Spinach, chopped, frozen 0.25
0 1/4 cup reduced fat feta crumbles

Directions

Heat non-stick cooking spray in a large skillet on medium heat. Add scallions and saute the Enlitened way (see below).
Using a wire whisk or fork, beat the eggs together with the milk, herbs and spices. Add to the skillet.
With a fork or the tip of a spatula, keep pushing the edges in gently so that the egg spreads to the sides and cooks.
If using frozen vegetables, microwave them for 1 minute, and squeeze out the liquid.
When most of the egg is cooked, sprinkle the spinach across the top and cover with the cheese, if using.
Cook over low heat for 1 more minute and, using a wide spatula, fold in half. Cook another minute and serve.