Recipes

Recipe: Egg White Omelette With Asparagus and Goat Cheese

Jan 27, 2011

Servings: 2

Ingredients:
3 large egg whites

  • 1 large whole egg
  • 1 teaspoon Dijon mustard
  • 1 teaspoon trans-fat-free margarine, divided
  • 4 green onions, white parts only, thinly sliced
  • ½ cup asparagus, sliced in ½-inch pieces
  • ¼ teaspoon dried dill
  • 1 oz. soft goat cheese, crumbled

Directions:

Beat together egg whites, whole egg and mustard; set aside. Coat an 8-inch, non-stick skillet or omelet pan with non-stick cooking spray. Add ½ teaspoon margarine and warm over medium-high heat. When margarine is melted, add onions, asparagus and dill. Cook, stirring, 3 to 4 minutes until tender; remove from pan and keep warm.

Coat skillet with cooking spray again and add remaining margarine. When margarine is melted, pour egg mixture into pan in an even layer. Using a rubber spatula, gently lift sides of omelette to allow uncooked egg to cook. When egg is almost set, scatter vegetables and goat cheese over half the surface. Gently fold omelet in half and slide onto serving dish. Cut in half and serve immediately.

Nutrient analysis per ½ omelet
Calories 119
Calcium: 40 mg
Carbohydrates 3 g
Fat 6 g
Phosphorus 111 mg
Potassium 199 mg
Protein 12 g
Sodium 246 mg

Categories: Recipes