Egg White Omelets

Ever make a face when somebody says 'Egg White Omelet'? Try mine :)

ok, to get ready...

I spray my pan with Pam then add a little smart balance butter





Have all your ingredients ready:




My cat's love me when I make these, because they get the egg yolks.








Pour two egg whites into the skillet

Once the egg white begins to firm up, sprinkle a little chopped onion on one side





When the egg whites are firmed up to a certain degree, you should shake the skillet to make sure the omelet is not stuck to the pan. You may have to experiment with the temperature on your stove eye and practice some. It took me a while before I could do this consistently and with ease… On my current stove eye somewhere between 4 and 5 is the perfect temperature.

Then add a few spoonfuls of some previously micro-waved green giant creamed spinach





Add a slice of pepper jack cheese and fold over the omelet









If you are busy with other parts of a meal it is okay to set the skillet off the eye at this point as the omelet will continue to cook from the heat of the pan - the omelet is pretty much done but the pepper jack continues to melt.

Removing the omelet from the pan may also take you some practice. Make sure the omelet is not stuck to the pan, get your spatula under the omelet and take your pan to your plate and drag the omelet along with the spatula while tipping up your pan to facilitate the effort. Remember if you are cooking more omelets, and you dribble some buttery stuff down the outside edge of your pan… you’ll want to wipe that off the pan before placing the pan back on the stove… unless you like messy stove eyes lol… I don’t like to clean them myself. Also if you get any other bits of omelet left behind in the skillet and you are planning to make more omelets it is probably best to wipe out the pan with paper towels and begin again, with another spray of pam. If necessary, wash & dry the skillet and then begin again.

I garnished the omelet with a little shredded colby jack cheese, some real bacon bits, and a little fresh ground pepper.

This is one of my favorite egg white omelets but you can put anything you want in the omelet… experiment, and have fun. Our dinner last night was egg white omelets, frozen pancakes (microwaved), and thinly sliced apples.

They were so good I had to have another today. Today's egg white omelet was prepared the same but served with a frozen blueberry waffle cooked in the toaster oven and toast.

cholesterol dieting

The doctor put me on a diet a while back to get my cholesterol level down. Really kind of simple and I didn't really follow the diet that well. But here's what I did:

limit eggs - no more than one egg yolk a week ( I make great egg-white omelets )

I only cook with olive oil and smart balance butter - the one exception to this is the occasional pot of chicken and dumplings which requires shortening to make the dumplings so I buy shortening in the smallest quantity and keep it in the fridge.

I buy smart balance peanut butter and mayo when I can find it

I quit trying to cook so much and we eat a lot of gourmet sandwiches(subway type toppings), soups, salads, baked potatoes, snack platters, etc., and try to buy more whole grain bread...

I buy only chicken or turkey sandwich meat about 95% of the time

we hardly ever have beef anymore - the occasional pot of chili or some spaghetti or whatever... but I probably decreased the amount of beef consumed in the house by 80% when I do cook meat, it is usually chicken or fish

I drink lots more water, some powerade, more milk and less soda, more tea

we still eat too much cheese and bacon, however I buy more provolone and reduced fat cheeses than before, we also eat the bacon as a condiment to a meal, crumbled on baked potatoes, salad, etc.

and this is probably the most important thing - take fish oil pills 3xday, am still trying to get good at taking all 3 every day lol. if you freeze those... there's no fishy problem...

oh yeah as a long time wic mother 95% of the cereal I buy is wic approved and I only buy 100% juice and REAL cheese.... didn't know what I was missing when I was a kid... one more side note,. this healthier eating is definitely more expensive...

so my cholesterol came down from the 240 range to the 190 range

I lost 43 lbs so far (this also decreases risk of heart attack and stroke from the severe obstructive sleep apnea factor) have to admit here that the weight loss is not entirely due to the cholesterol dieting, and that the walking to catch the school bus twice a day deserves some credit

in spite of all that hard work, my last visit to the dr. showed that my homocysteine levels were elevated which is yet another heart attack/stroke risk factor, good news is I can take a b12, a b6, & folic acid every day and it should bring that down. so now, faced with all that risk and the fact that while I was trying to limit risk from two directions, another risk factor popped up elsewhere... I realize I need to do more and am renewing my efforts to practice daily meditation, and yoga every now and then till it hurts less and for less time afterward lol then I'll step it up a little, and so on.