Versatile, tasty, healthy, what's not to love!
Whether you choose liquid or powdered, egg whites are a great addition/substitution to your healthy lifestyle; I enjoy an egg white omelet several days a week. A high protein, low-fat food, that has a great taste, this can be crafted into so many dishes.
Egg white omelet:
4-5 egg whites
1 ounce diced low-fat ham
4 medium white mushrooms, sliced
2 TBS shredded parmesan cheese
Spray a good quality, non-stick skillet with an olive oil spray
Add diced ham and sliced mushrooms, cook until browned
Add egg whites, cook until firmed
Top with parmesan cheese
Place a lid on skillet, finish cooking until cheese is melted and egg whites are firmed through
Egg white ham & spinach frittata:
5 egg whites
Handful of baby spinach
1 ounce diced low fat ham
1/2 small white onion diced
2 TBS shredded parmesan cheese
Spray a good quality, non-stick skillet with an olive oil spray
Add Diced ham & onion and brown
Add spinach and cover, cooking until wilted
Add egg whites
Top with parmesan cheese
Cover with lid until cooked through and fluffy
Egg white quiche:
20 egg whites
1 cup hash browns
1 cup diced ham
2 cups coarsely chopped greens
1 cup diced red bell pepper
1 cup shredded Gruyere cheese
1/4 cup chopped flat leaf parsley
1-1/2 cups milk
1 tsp salt
1 tsp ground black pepper
Whisk all ingredients together
Spray 9x13 casserole dish with non-stick spray
Pour mixture into sprayed casserole dish
Place in 375-degree, preheated oven
Bake until done, approx. 60-75 minutes
Any recipe that calls for eggs can have eggs whites substituted. Granted some claim the fat in the yolk of the egg may need to be replaced with another fat to achieve the same texture/lift, but I do not find that to be a need. I am thoroughly enjoying exploring new culinary adventures on my new healthy living path, I hope you are as well.
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