I used to think that egg white omelets couldn’t possibly be as good as “real” omelets. I was wrong. This egg-white omelet is just as good as a regular omelet, and contains significantly less fat, cholesterol and calories, even though it is very filling. In my omelet I used scallions, cherry tomatoes and Parmesan, but you can obviously use whatever you like, including onions, mushrooms and bell peppers.
There are several schools of thought on how to make a perfect omelet. I like to incorporate the vegetables into the omelet rather than cook each separately, then stuff the cooked omelet with the filling. I also like to flip my omelet before folding it, to make sure it’s thoroughly cooked on both sides.
Makes 1 omelet
Total time: 20 minutes
Prep: 10 minutes
Cook: 10 minutes
Olive oil spray
1/4 cup chopped scallions (green parts)
1/3 cup firm cherry tomatoes, halved
4 large egg whites
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoons grated Parmesan cheese
1. Heat a nonstick 8-inch skillet over medium heat, about 3 minutes.
2. Meanwhile, in a medium bowl, use a hand whisk to vigorously whisk the egg whites with the salt and pepper, until frothy. Using a spatula, fold the onions and tomatoes into the egg whites.
3. Lightly spray the skillet with cooking spray, then pour in the egg whites in and start cooking them, tilting the skillet to spread them evenly. Fry 1-2 minutes. As soon as the edges start to set, gently lift one edge, and tilt the skillet to allow the still-runny egg whites to slide to the bottom of the pan, where they will cook faster.
4. When the bottom is cooked and the top is not runny anymore but still wet, carefully flip the omelet. I use two large spatulas for this task. Sprinkle the cheese on half of the omelet, then fold the omelet in half and gently press on it. Keep frying it, about 1 minute more on each side or until golden, puffed and set. Slide onto a plate and serve.
Total Fat 6.2 g
Saturated Fat 1.6 g
Cholesterol 4.0 mg
Sodium 461.6 mg
Total Carbohydrate 4.3 g
Dietary Fiber 1.2 g
Sugars 0.6 g
Protein 19.0 g
Weight Watchers Points Plus: 4 points