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 = 15What's this? |
Omelet - Low Sodium Version
Servings = 1 | Serving size =1/2 omelet
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.
I do occasionally keep the other half of an omelet and make sandwiches with it.
This recipe can be multiplied by two or more but must be cooked in a larger skillet.
| 1/2 tsp | unsalted butter |
| 1/6 | green bell pepper |
| 2 large | egg whites |
| 1 large | egg yolk |
| 1 1/2 Tbsp | water |
| 3 | fresh basil leaves |
| fresh ground black pepper | |
| 1/4 ounce | Parmigiano-Reggiano |
Melt the butter in a small non-stick skillet pan over medium heat. Add the peppers and cook until they are browned but not limp. Remove and set aside.
In a small mixing bowl whisk together the egg whites, eggs yolks and water. Add ground pepper to taste.
Heat a medium sized non-stick skillet over medium-high heat and place the basil in the bottom and pour the egg mixture over the top. Reduce the heat to medium heat and cook slowly. Gently slide a spatula under the eggs and carefully fold back the cooked portion so as to expose more uncooked egg to the bottom of the pan.
When the eggs are nearly set, add the peppers to the center (in a straight line so as to make folding easier). Fold the omelet in half over the peppers. Cook about 2 more minutes and remove.
Sprinkle the Parmigiano-Reggiano over the top of the omelet and then divide into two portions.
Nutrition Facts
Serving size: 1/2 omelet | Servings 2
Calories 144 | Calories from Fat 77
Amount Per Serving (% Daily Value)
Total Fat 9g (13%) | Saturated Fat 4g (20%)
Monounsaturated Fat 3g | Trans Fat 0g
Cholesterol 220 mg (73 %) | Sodium 232 mg (10 %)
Total Carbohydrates 3g (1%) | Sugars 1g
Dietary Fiber 1g (4%) | Protein 13g
Vitamin A 29% | Vitamin C 32 % | Calcium 14% | Iron 7%
Vitamin K 7 mcg | Potassium 260 mg | Magnesium 29 mg
"My wife and I tried to breakfast together, but we had to stop or our marriage would have been wrecked."
-Winston Churchill, British Statesman
The refrigerator light goes on...
Be adventurous with your Omelet. Substitute different veggies, herbs and even cheese. Try mushrooms with a bit of cilantro, a pinch of cumin and reduced fat Monteray jack cheese. Making an omelet takes all of 15 minutes in the morning. That's how long you'll wait in line at a fast food joint. Make your own breakfast today.