Light Veggie Egg White (Print Version)

Fluffy egg whites combined with fresh vegetables and zesty salsa for a light, nutritious meal.

# Ingredient List:

→ Omelette

01 - 6 large egg whites
02 - 2 tablespoons low-fat milk
03 - 1/4 teaspoon salt
04 - 1/4 teaspoon black pepper
05 - 1/2 cup baby spinach, chopped
06 - 1/4 cup red bell pepper, finely diced
07 - 1/4 cup zucchini, finely diced
08 - 1/4 cup cherry tomatoes, quartered
09 - 2 tablespoons red onion, finely chopped
10 - 1 teaspoon olive oil or nonstick cooking spray

→ Salsa

11 - 1/2 cup fresh tomato, diced
12 - 2 tablespoons red onion, finely chopped
13 - 1 tablespoon fresh cilantro, chopped
14 - 1 teaspoon fresh lime juice
15 - 1/4 teaspoon salt
16 - 1/8 teaspoon chili flakes or jalapeño pepper

# How to Make:

01 - Combine diced tomato, red onion, fresh cilantro, lime juice, salt, and chili flakes in a small bowl. Mix thoroughly and set aside to allow flavors to develop.
02 - In a medium bowl, whisk together egg whites with low-fat milk, salt, and pepper until the mixture becomes frothy and well combined.
03 - Heat olive oil in a nonstick skillet over medium heat. Add chopped red onion, diced bell pepper, and zucchini. Sauté for 2 to 3 minutes until vegetables begin to soften.
04 - Add chopped spinach and quartered cherry tomatoes to the skillet. Cook for approximately 1 minute until spinach is wilted and vegetables are tender.
05 - Pour whisked egg whites evenly over the sautéed vegetables. Allow to cook undisturbed for 2 to 3 minutes until the edges begin to set.
06 - Using a spatula, gently lift the edges of the omelette and tilt the pan to allow uncooked egg to flow to the bottom. Cook for an additional 2 to 3 minutes until the omelette is set but still maintains a moist center.
07 - Fold the omelette in half and slide onto a serving plate. Top with prepared salsa and serve immediately while warm.

# Expert Advice:

01 -
  • It's ready in under 20 minutes, which means you can make it on a weekday without stress.
  • The salsa adds so much flavor that you won't miss any heavy cream or cheese.
  • You feel energized after eating it, not sluggish, which becomes addictive on busy mornings.
02 -
  • If you cook egg whites even a minute too long, they become rubbery and tough—so pull the pan off the heat while there's still a tiny bit of moisture on top.
  • Chopping your vegetables small makes them cook evenly and distributes flavor throughout every bite instead of leaving big chunks that don't belong.
03 -
  • Use a rubber or silicone spatula instead of metal—it won't scratch your nonstick pan and gives you better control when lifting the edges.
  • If your omelette sticks even slightly, your pan probably isn't hot enough or doesn't have enough oil; remember that even nonstick pans need a little fat to work properly.
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