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Thursday, July 16, 2015


·         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

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