5 from 3 votes
Egg White Omelet with Seared Asparagus
This egg white omelet makes for a delicious healthy breakfast that's low in calories but packed with flavor and protein.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
1
serving
Calories:
183 kcal
Course:
Side Dish, Main Course, Breakfast, Brunch
Cuisine:
American
Ingredients
- 6 egg white
- 1 teaspoon olive oil
- 6 ounces asparagus ends trimmed, fresh
- 1 tablespoon Parmesan Cheese freshly grated
- salt
- black pepper
Instructions
- Start by separating your eggs if you haven't done so already.
- Place a fine mesh strainer over a large bowl and pour the egg whites through the strainer. Use a wooden spoon or spatula to push the egg whites through the strainer, which will take a couple of minutes.
- Once all of the egg whites are passed through the strainer, beat them until foamy using a wire whisk.
- Heat the olive oil in a large nonstick frying pan over medium-high heat. Add the asparagus and shake the pan so it's in a single layer. Let it sear for around 5 minutes, until one side is becoming a bit charred, then turn the asparagus and cook for 2-3 minutes on the other side. Slide the asparagus out of the pan and onto a plate, and return the same pan to the heat.
- Pour the egg whites into the hot pan, and let them set for about 1 minute. Using a heat-proof spatula gently lift the edges and let some of the liquidy whites flow under them.
- When the omelet is mostly set, sprinkle the top with Parmesan cheese. Place the asparagus in the center, and using the spatula fold one-third of the omelet over the top. Carefully roll towards the other end of the omelet, so the asparagus is fully encased.
- Slide the omelet out of the pan and onto a plate. Top with salt and pepper, and extra Parmesan.
- Serve immediately.
Cup of Yum
Notes
- If you're starting with whole eggs reserve the yolks for ice cream making, custard, or homemade mayonnaise.
Nutrition Information
Calories
183kcal
(9%)
Carbohydrates
8g
(3%)
Protein
25g
(50%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Cholesterol
3mg
(1%)
Sodium
382mg
(16%)
Potassium
642mg
(14%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
1325IU
(27%)
Vitamin C
10mg
(11%)
Calcium
113mg
(11%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 1 serving
Amount Per Serving
Calories 183
% Daily Value*
| Calories | 183kcal | 9% |
| Carbohydrates | 8g | 3% |
| Protein | 25g | 50% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 3mg | 1% |
| Sodium | 382mg | 16% |
| Potassium | 642mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 1325IU | 27% |
| Vitamin C | 10mg | 11% |
| Calcium | 113mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.