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Egg-White Omelet
Source: dLife

A delicious, light egg-white omelet featuring sauteed vegetables and cheese.

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Easy

Nutrition Facts

Makes 2 servings
Amount Per Serving
Calories 144.3
Total Carbs 7.5 g
Dietary Fiber 1.9 g
Sugars 2.7 g
Total Fat 6.4 g
Saturated Fat 3.5 g
Unsaturated Fat 0.0 g
Potassium 236.0 mg
Protein 15.4 g
Sodium 593.2 mg
Dietary Exchanges
1/2 Fat , 1 1/2 Vegetables , 1 Meat , 1 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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0 1/2 cup  Broccoli, fresh
0 1/4 cup  fresh chopped red onion
1 each  medium garlic cloves
0 3/4 cup  Spinach, New Zealand, fresh
4 each  egg whites
0.125 tsp  black pepper
0 1/2 cup  Cheese, cheddar, sharp, reduced fat, finely shredded
1 pinch  salt
3 tbsp  Sauce, picante
  1. Spray a medium nonstick skillet with olive oil spray. Set the pan over medium heat, adding the broccoli, onion, and garlic. Cook, stirring occasionally, for 4 to 6 minutes, or until the onion is almost tender.
  2. Add in the spinach, cooking for 1 to 2 minutes, or until wilted. Remove the vegetables and set them on a plate, covering them to keep warm.
  3. In a small bowl, whisk the egg whites and pepper until the egg whites bubble lightly. Coat the pan again with olive oil spray. Set over medium heat, and pour the egg white mixture into the pan.
  4. Cook, lifting the edges with a spatula as they begin to set and tipping the pan for uncooked egg whites to run underneath, for 2 to 3 minutes, or until almost set. Flip the omelet.
  5. Spoon the reserved vegetables over the egg white mixture. Sprinkle the cheese evenly over the top. Cover and cook for 1 to 2 minutes, or until the cheese is melted. Fold the omelet in half.
  6. Move to a serving plate, seasoning the omelet with salt and top with picante sauce, if desired. Serve immediately.

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