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Egg-White Omelet


1 tablespoon olive oil

2 tablespoons chopped red onion

1/4 cup sliced brown mushrooms

1/4 small red bell pepper, thinly sliced

5 spinach leaves, sliced

2 large egg whites

1 whole egg

2 teaspoons water

Salt and pepper to taste


1. In a non-stick omelet skillet, heat the oil over medium heat. Add the onion and sauté for 2 minutes. Stir in the mushrooms and bell pepper and sauté for an additional two minutes, then add the spinach and sauté for 1 minute.

2. In a small bowl, beat together the egg whites, the whole egg, and the water. Add to the pan.

3. Using a heat-proof spatula, mix the eggs and the vegetables, lifting the eggs over the vegetables. Cook to the desired degree of doneness, then season to taste with salt and pepper. Consuming raw or undercooked eggs may increase your risk of foodborne illness.

4. Serve with 1 slice whole-grain toast with 1 teaspoon butter.


Nutrients per serving:
(Includes toast)

Calories: 359
Fat: 25g
Cholesterol: 222mg
Carbohydrate: 20g
Sodium: 384mg
Protein: 19g
Total dietary fiber: 4g



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