The Ultimate Healthy Omelet

The idea of a healthy omelet may seem paradoxical, but it doesn't have to be. If you choose the right ingredients and prepare them the right way, an omelet can be a healthy and filling, as well as delicious, breakfast.

Many healthy omelet recipes will recommend using only egg whites. While egg yolks are high in saturated fat and cholesterol, they are also a great source of protein and vitamin B12, not to mention the fact that an omelet without egg yolks is like a Christmas without presents; it's just not right. Instead of omitting the yolks altogether, just use an additional egg white for every full egg used. This will decrease the amount of egg yolks needed, guaranteeing that you still get your protein, but not at the expense of your arteries.

Basic Healthy Omelet
Ingredients You Will Need:
3 eggs
3 egg whites
2 tablespoons water
Salt and pepper to taste
Non-stick spray

Mix the eggs, egg whites, water and salt and pepper in a large stainless steel bowl with a whisk until they just begin to lighten in color. This step will ensure a lighter and fluffier omelet. Heat a medium pan over medium-high heat, and spray it with the non-stick cooking spray. Pour the eggs into the pan, and stir vigorously for a few seconds, as if you were making scrambled eggs. Once solid chunks begin to form, 10 seconds maximum, leave the pan alone so the rest of the eggs can set. After about 30 seconds, add the filling to one half of the omelet and fold the other half on top. Roll it onto a plate, and enjoy.

Possible Filling Options:
Ham and Cheese
Ingredients You Will Need:
¼ cup sliced mushrooms, sautéed
½ cup spinach leaves, sautéed
1 tablespoon tomato, diced and left raw
¼ cup shredded ham
¼ cup shredded low-fat cheddar cheese

Sauté the mushrooms and spinach in a small pan with the non-stick spray until they are cooked through but still firm. Mix with the tomatoes, ham and cheese, and add to the omelet according to the instructions above.

Veggie
Ingredients You Will Need:
¼ cup each red and green bell peppers, sliced
¼ cup mushrooms, sliced
¼ cup onion, diced
Non-stick spray
¼ cup tomato, diced

Sauté the peppers, mushrooms and onion in a small pan with the non-stick spray until they are cooked through but still firm. Mix with the tomatoes, and add to the omelet according to the instructions above.

Fresh Herb
Ingredients You Will Need:
1 tablespoon parsley, chopped
1 tablespoon basil, chopped
2 sprigs thyme, leaves removed
1 tablespoon chives, chopped
1 tablespoon tarragon, chopped

Mix the herbs with the egg mixture before it is added to the pan. With all this flavor in the eggs, you won't need a filling.

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