An egg white a day...

February 9, 2017

If you’re an egg lover, you may scoff at eating just the whites. After all, the yolk is the most delicious part. If you’re open to a change, utilizing just the whites of the egg every now and then can have benefits for your heart, particularly if cholesterol is a concern.

Egg whites are low in calories and high in protein. They are a cost efficient choice for complete protein, providing the amino acids that the body can’t produce on its own.

Egg White Omelet


4 tsp. extra virgin olive oil

1 small onion, finely chopped


1 10-oz. package frozen chopped spinach, thawed (with all excess water squeezed out)

4 plum tomatoes, finely chopped (about 1 1/2 cups)

Freshly ground black pepper

12 egg whites

2 tbsp. water

Nonstick cooking spray


1. In a skillet or pan, heat oil over medium heat. Add the onion and a pinch salt; cook for 3 to 5 minutes or until onion is softened.

2. Add the spinach; cook and stir until hot.

3. Add the tomatoes and pepper to taste, and cook and stir for 1 minute. Remove from heat; cover and keep warm.

4. In a medium bowl, whisk the egg whites, water, and a pinch salt until frothy.

5. Lightly coat a medium nonstick skillet or omelet pan with cooking spray; heat skillet over medium heat. Add one-fourth of the egg whites, swirling to evenly cover the bottom of the pan. Cook for 1 1/2 to 2 minutes or until set, using a rubber scraper to lift eggs up occasionally, letting runny egg flow underneath.

6. Spoon one-fourth of the spinach mixture onto half of omelet, fold over, and slide onto a plate. Repeat with remaining egg whites and spinach mixture.