In looking at my food journal, I do regularly record a half cup of egg whites... they're a staple in my diet. So what do I do with them?? Omelettes, of course! Although, I'm often too lazy to spend the time making a proper omelette, so it usually ends up as a scramble.
I'm one of the people who used to cringe at the idea of an egg white omelette. The yolk's the best part, why cut it out?? Think of it this way...
- A single, whole large egg runs 70 calories, give or take. Now think about making an omelette - you rarely use just one egg, you're looking at at least two, and probably three for most people. So right there, 140 - 210 calories, and you haven't added any ingredients yet.
- To replace a whole egg, you need about 50mL of egg white product (I use Burnbrae Farms NaturEgg Simply Egg Whites).
- A half-cup of egg whites (125mL, equivalent of 2.5 full eggs) is 60 calories. SIXTY. Remember, 2.5 whole eggs would be 175 calories.
Armed with the information on the nutritional differences, making the swap to egg whites was a no-brainer for me. I heat up a spinach puck, chop up some veggies, and dump the whites on top - five minutes later I have a really healthy, delicious breakfast!! Try it, I promise it's not gross and it's worth it if you're concerned about a healthy diet!!
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| All ready to go!! |
My favorite egg white veggie omelette
In a frying pan, warm or saute:
- 3 tablespoons chopped red pepper
- 2 tablespoons chopped onion
- 3 medium mushrooms, chopped
- 1 frozen spinach puck
- 1 teaspoon chopped cilantro
- 1/2 teaspoon olive oil
Pour 1/2 cup NaturEgg Simply Egg Whites over veggies and scramble until cooked. Top with a little salsa or grated cheese if you want (watch portions! 2 tablespoons salsa or 1oz of cheese), then eat and ENJOY!!
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| The finished product... mmmmmm!! |
