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Healthy Breakfast Tips

How to Make a Wonderful Omelet Breakfast with Egg Whites
(May 14, 2010)

A balanced breakfast is very essential as it is the most important meal of the day. And the perfect meal that can give you just the right amount of proteins, to kick start your day is a hearty breakfast of egg white omelettes. Just because you might be watching your diet or figure does not mean that you cannot enjoy a hearty breakfast. Egg whites make wonderful omelets without having to worry about cholesterol, as they contain nil cholesterol, but provide the highest quality protein and lowest calories to boot.
A healthy egg white omelet can be had as a satisfying breakfast or for a quick supper. To make a basic egg white omelet, take:
  • 2 tablespoons of skimmed milk
  • one large tablespoon of all-purpose flour
  • The egg whites of 4 large eggs
  • half a teaspoon of salt
  • half a teaspoon of ground turmeric,
  • 1 tablespoon of cooking olive oil
Blend the all-purpose flour with the skimmed milk in a bowl, until it is smooth  and without any lumps.

Add in the egg whites, salt and the turmeric. Continue to whisk the blend in the bowl, until it is smooth and well mixed. Heat the olive oil in a nonstick skillet over medium heat. Add in the blend when the oil is hot, and cook for about three minutes until it has set.
You can also add different kinds of vegetables or herbs to the egg white omelet, for extra zest and variety. Another healthy breakfast that involves egg white omelets is to have it with a vegetable and cheddar cheese filling which is not only easy to prepare but also great on the palate. To make an egg white omelet with cheese and vegetable filling you would require:
  • Four large egg whites
  • 1 teaspoon of water
  • 2 teaspoons of chopped fresh parsley or dill (can be optional)
  • salt to taste
  • a pinch of freshly ground pepper
  • half a cup of freshly chopped or thinly sliced spinach
  • 1 cup of freshly chopped tomato
  • a handful of cheddar cheese (nonfat) which is well shredded
To make the egg white omelet with vegetable and cheddar cheese filling, blend in the egg whites with water, salt and pepper in a bowl. Add in the parsley or dill if needed, and whisk the mixture till soft peaks have formed in the bowl. In another bowl, add in the chopped spinach, tomatoes and shredded cheddar cheese and mix well. Take a nonstick skillet and spray it with nonfat cooking spray. Place it over medium heat for one minute. Pour in the egg blend onto the pan and allow it to spread all over the skillet and cook till the eggs have set at the bottom. Once you see that the eggs have set at the bottom, spread the spinach, tomato and cheese filling over half of the omelet, while keeping aside a small quantity of the mixture for garnishing at the end. Gently lift the omelet towards the end near the handle of the skillet, and carefully fold it in half. Allow it to cook for an additional two minutes. Carefully slide the omelet onto a serving dish, and garnish the remaining mixture onto the omelet.
Submitted by E L on May 14, 2010 at 12:08


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