American · Breakfast
Denver Omelette (Low-Chol)
A folded egg-white omelette with lean cooked ham, sautéed bell pepper and onion, and melted reduced-fat cheddar cheese. Seasoned with salt and black pepper, cooked in a nonstick pan with minimal olive oil to achieve low cholesterol while delivering high protein.
$3
8 minsPrep
10 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
322Calories
39.5gProtein
14.2gFat
6.1gCarbs
3.6gSugar
1gFiber
1518mgSodium
75mgChol
4.1gSat Fat
282mgPotassium
168mgCalcium
1.4mgIron
1mcgVitamin B12
18mgVitamin C
low-carb
gluten-free
protein-rich
low-calorie
low-cholesterol
low-chol
Instructions
1
Prep
Dice the ham, bell pepper, and onion, then whisk egg whites with salt and black pepper until loosened and slightly frothy.
2
Sauté
Heat 0.75 tsp olive oil in nonstick pan over medium heat, cook onion and bell pepper 3–4 minutes until softened and translucent.
3
Sauté
Add diced ham over medium heat and cook 2 minutes until edges brown lightly and it warms through, then tip onto plate.
4
Fry
Add remaining 0.75 tsp olive oil over medium-low heat, pour in egg whites and cook 2–3 minutes until top is just barely wet.
5
Plate
Scatter ham and vegetables over one half, add cheddar, cook 1 minute until melted, then fold and slide onto plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz368g lean cooked ham
- 1 1/3 cup320g egg whites (from about 5 large eggs)
- 2/3 cup100g bell pepper
- 1/2 cup80g onion
- 1.4 oz40g reduced-fat cheddar cheese
- 3 tsp3 tsp olive oil
- a pinch of salt
- a pinch of black pepper
