Egg-White Omelet with Goat Cheese & Red Pepper Spread

So, again, I have to credit my friend, Ferial, for this one.  :)

I usually do my regular breakfast: an egg & cheese breakfast sandwich and yogurt. A few weeks ago, Ferial gave me a bite of her egg-white omelet that she makes using a Roasted Red Pepper spread and Chevre goat cheese from Trader Joe's, and I was sold on it. It's just as easy and fast to make (though not something you can take and eat on the road), very filling, very low-calorie, and tastes downright gourmet. I listed the nutritional information at the bottom of this post, but FYI, the omelet itself is only about 90 calories. I  eat this with a slice of toast made with Sara Lee Delightful bread (with I Can't Believe It's Not Butter spray), and a container of Dannon Light & Fit yogurt, for a total of about 210 calories.

After finally venturing out to the new Trader Joe's in Omaha (I hadn't been there yet because they opened when I was still dieting and I didn't think I could resist all the delicious cookies, chips, breads, and other carbs that they also have) to pick up the spread and cheese (a very similar goat cheese is also available at HyVee, so don't fret if you don't have TJ's near you--you can probably find a similar spread that you like at your local grocery store), I started making this omelet Every. Single. Day. The red pepper spread adds good flavor and just a little bit of kick, and the goat cheese makes it creamy, with just a slight sour-cream/cream cheese taste.


Egg-White Omelet with Cheese and Red Pepper Spread

Ingredients
3-5 Tbsp Egg Beaters 100% Egg Whites (or a generic version)
             (or you could use the whites from 2-4 eggs)
1 Tbsp Roasted Red Pepper Spread with Eggplant and Garlic from TJ's
1/2 oz  (less than 1 Tbsp) Chevre goat cheese

Heat small pan over med-high heat. Spray olive oil or non-stick spray in bottom of the pan (I have to spray up onto the sides to make sure the edges don't stick). Egg white is pretty delicate, so even though I have "nonstick" pans, I still spray them lightly with my Misto olive oil sprayer.

Pour egg whites gently into the pan to cover the bottom. I usually use about 4-5 Tbsp of my Egg Beaters (approx 1.5 servings).  Also, you'll notice my omelet looks yellow here. I had accidentally purchased the Egg Beater's Original, an egg substitute made with egg whites, which isn't the same thing (though it tastes the same). I have used that container up, and am now using the 100% egg whites. Let your egg cook until soft but not liquid-y. Spoon 1 Tbsp of the red pepper spread over 1/2 of your eggs.

Using a fork, break up some of the goat cheese and sprinkle over the top of the red pepper spread.





Fold the omelet over to cover the spread and cheese. Continue to cook for about a minute to heat the spread and cheese.









Remove from heat, and enjoy!

Nutritional Information for the omelet:
(using 1.5 serving of Egg Beaters, 1/2 oz goat cheese, 1 Tbsp red pepper spread)
Calories: 87.5
Fat: 3.5g          Sodium: 207.5mg          Carb: 3.5g            Fiber: 1g          Protein: 9.5g