HEART HEALTHY RECIPE (BREAKFAST): EGG WHITE OMELET WITH GOAT CHEESE

·         ½ cup egg whites from about 4 eggs

·         Coarse salt and ground pepper

·         1 tsp. olive oil

·         1 heaping TBSP crumbled goat cheese

·         2-3 TBSP prepared salsa

1.      In a medium bowl, whisk egg whites with 1 tablespoon water and season with coarse salt and ground pepper

2.      Heat olive oil in an 8-inch nonstick skillet over medium-high heat

3.      Add egg whites to skillet and cook until nearly set using a flexible heatproof spatula to repeatedly pull in the sides of the omelet to allow the uncooked egg to run underneath (1-2 minutes)

4.      Sprinkle crumbled goat cheese and prepared salsa over the top.  Gently slide omelet onto serving plate, folding it over by tipping skillet slightly

Servings:  1 omelet

Nutritional Information

Calories:  156

Fat:  8 g

Saturated Fat: 1 g                           TIP:

Cholesterol:  1 mg                           You may choose another cheese,

Sodium:  300 mg                                i.e. feta or blue cheese

Carbohydrate:  4 g

Fiber:  .5 g

Protein:  17 g

Serving Suggestion:

Add 15 grams carbohydrate such as 100% whole wheat light English muffin.

"The Perfect Day"
By: Nanette Cameron, RD