Nutrition per serving: Calories = 432; Fat = 12 g; Cholesterol = 234 mg; Sodium = 452 mg; Carbohydrate = 6 g; Fiber = 1 g; Protein = 7 g
Ingredients 1 cup packed fresh basil leaves 1 clove garlic, cut in half 2 tablespoons whole almonds 1/4 cup freshly grated Parmesan cheese 1/4 cup olive oil sea salt and freshly ground pepper to taste 2 tablespoons olive oil, divided 2 eggs 12 egg whites 1 tablespoon olive oil 1 large tomato, cored and sliced into 4 thick slices 1 large ball fresh mozzarella, cut into 4 thick slices sea salt and freshly ground pepper to taste
Directions Place the basil, garlic, almonds, Parmesan, salt, and pepper in a food processor and pulse until the mixture is in very small pieces. With the processor running, slowly drizzle in the olive oil. Season the pesto again with salt and pepper, if necessary. Transfer to a small bowl and set aside to marinate.
In a medium bowl, whisk together the eggs, egg whites, salt, and pepper until the egg yolk is completely mixed with the rest of the eggs. Place a small nonstick pan over medium-low heat. Add 1/2 tablespoon olive oil followed by 1/4 of the egg mixture and cook, flipping once, until set, about 3 minutes per side. Fold the omelet in half and then in half again the opposite way, then transfer to a plate and loosely tent with foil to keep warm. Repeat the process with the rest of the egg mixture.
Place 1 tomato slice on each plate and season with salt and pepper. Repeat the process with the mozzarella, top with an omelet, and finish with a dollop of basil pesto.
Ingredients 2 poblano chiles 2 eggs 12 egg whites 1 1/2 cups skim milk 1/4 cup chopped fresh cilantro 1 cup shredded part-skim cheddar cheese sea salt and freshly ground pepper to taste
Directions Roast the poblanos over an open flame on the range or under a broiler until the skins are blistered and charred. Transfer to a bowl, cover with a clean kitchen towel, and allow to steam for 5 minutes. Peel the charred skins from the pepper, remove the seeds, and dice into small pieces. Set aside.
Preheat the oven to 325F.
In a medium pitcher, whisk together the eggs, egg whites, milk, salt, and pepper until the yolk is well incorporated into the rest of the eggs. Lightly oil four 10-ounce ramekins and place on a baking sheet. Distribute an even amount of the diced poblano and cilantro among each. Pour an even amount of eggs into each ramekin and top with the cheddar. Bake the ramekins until the eggs are just set in the middle, about 25 minutes. Allow the eggs to cool for 5 minutes, then serve.
Salsa and Queso FrescoStuffed Egg White Omelet
Makes: 4 servings
Nutrition per serving: Calories = 176; Total Fat = 9 g; Cholesterol 322 mg; Sodium = 398 mg; Carbohydrate = 4 g; Fiber = 1 g; Protein = 22 g
Ingredients 2 roma tomatoes, cored and roughly chopped 1 tablespoon lime juice 1/4 small onion 1 small clove garlic, halved 1 jalapeno, stemmed 1/4 cup chopped fresh cilantro 16 large egg whites 2 tablespoons nonfat milk 1 tablespoon plus 1 teaspoon olive oil 1/4 cup crumbled queso fresco, preferably reduced fat sea salt and freshly ground pepper to taste
Directions Place the tomatoes, lime juice, onion, garlic, jalapeno, salt, and pepper in a food processor and blend until smooth. Add the cilantro and pulse until the leaves are chopped into small pieces. Place the salsa in a strainer over a bowl and allow to drain while you make the omelets.
In a medium bowl or pitcher, whisk together the egg whites, milk, salt, and pepper. Place a small nonstick skillet over medium-low heat. Add 1 teaspoon oil followed by 1/4 of the egg mixture. Gently cook the omelet, lifting to allow the uncooked white to drain to the bottom. When the egg white is almost cooked through, top with 1 tablespoon of the queso fresco and 1/4 of the salsa. Fold the omelet over, place on a plate, and transfer to warm oven. Continue the process with the remaining ingredients, then serve.
Sausage, Egg, and Vegetable Muffins
Makes: 6 servings
Nutrition per serving: Calories = 186; Total Fat = 11 g; Cholesterol = 280 mg; Sodium = 407 mg; Carbohydrate = 4 g; Fiber = 3 g; Protein = 17 g
Ingredients 2 eggs 12 egg whites 2 tablespoons nonfat milk 1 teaspoon olive oil 8 ounces poultry sausage, removed from casing 1/2 small onion, small diced 1 red bell pepper, seeded and small diced 2 cups baby spinach, roughly chopped 1 cup shredded reduced-fat cheddar sea salt and freshly ground pepper to taste
Directions Preheat the oven to 325F.
Lightly oil a 12-cup muffin tin. In a medium bowl, whisk together the eggs, egg whites, milk, salt, and pepper.
Place a medium skillet over medium heat. Add the oil followed by the sausage and cook until browned and crisp, about 7 minutes. Transfer to a plate and add the onion, bell pepper, salt, and pepper to the skillet. Cook until the onions become tender, then add the spinach and cook until wilted, about 3 minutes more.
Evenly distribute the cooked vegetables and sausage among each cup of the muffin tin and top with an even amount of the egg mixture. Sprinkle each cup with cheese, then bake until the muffins are just set in the middle, about 40 minutes. Allow to rest for 5 minutes, then serve.