Festive Healthy Vegetable Egg White Omelet and Health Benefits

Egg White Omelet

When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:
  • If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams a day.
  • If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day.
One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.
If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup cholesterol-free egg substitute in place of one whole egg.

I choose egg whites and still get the taste we love... here's the recipe:

4 eggs whites slightly beaten
2 tablespoon olive oil
2 tablespoon chopped red peppers or green
1/2 cup shredded zucchini
1 teaspoon minced garlic
1 teaspoon fresh chopped parsley
optional 2 tablespoons diced onion, 1/4 cup sliced mushrooms, sliced plum tomatoes or diced eggplant

In a medium size skillet, heat oil. Saute garlic or/and onions for two minutes, add the rest of vegetables using. Cook for four more minutes. Add the tomatoes, pour the egg whites on top. Cook until desired way you like your eggs. We prefer them well done. Serve with salsa or hot sauce.


Kiri W. said…
The fact that olives are involved makes this recipe even tastier to me! :)
Shelby said…
I'm not a huge egg person - but the white is the part of the egg that does not make me ill....its the yolk that I can't handle! :)
Greg said…
Omelets/Frittatas are my go to meal after a long day. Always good to have another recipe in the recipe box.
Torviewtoronto said…
delicious flavours wonderful omelet
Anonymous said…
Delicious! To me - there's nothing like an omelet! Honey bunny and I will split a 3 egg omelet and he has NO idea that I remove one of the yolks!
Unknown said…
I think I will definitely need this recipe with all the holiday splurging! Thanks.
Kate said…
healthy and delicious, Im already opening my fridge to make some omelet!

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