Egg White Omelette Sandwich

Egg White Omelette Sandwich
This sandwich is a fast, easy, foolproof, customization, and packed with protein, all for fewer calories than your average fast-food breakfast sandwich. The Egg White Omelette is a quick, simple and super healthy breakfast recipe. Egg whites are an excellent source of a high-quality complete protein with few calories. Children of course can be given the fat-rich egg yolks, but if you are looking at building more protein in your diet and burning the excess fat, then egg whites are the way to go.

 

Serves Preparation Time Cooking Time
1 People 10 Minutes 10 Minutes

Ingredients

  • 3 egg whites
  • 1 cup fresh baby spinach
  • 3-4 baby mushrooms, sliced
  • 2 tbsp (tablespoons) chopped yellow or white onion
  • 1 garlic clove, minced
  • 1 tsp (teaspoon) oil
  • 2 slices whole wheat bread, toasted

Method

Step 1

Add oil to a non-stick pan.

Step 2

Saute onion, mushrooms, and minced garlic on medium heat until softened.

Step 3

Add spinach, season with salt and pepper, and cook until wilted (approx. 15 seconds).

Step 4

Beat egg whites until a light foam appears.

Step 5

Add to pan and cook through, about 3-5 minutes.

Step 6

Place between toast slices and serve immediately.

Nutritional Information

Servings Per Recipe: 1
Serving Size: 1 serving

Calories 204 Total Fat 5 g
Saturated Fat 1.1 g Polyunsaturated Fat 2.9 g
Monounsaturated Fat 2.2 g Cholesterol 11.0 mg
Sodium 984.9 mg Potassium 633.8 mg
Total Carbohydrate 56.1 g Dietary Fiber 8.6 g
Sugars 2.0 g Protein 27.0 g
Vitamin A 59.3 % Vitamin B 12 0.1 %
Vitamin B 6 13.1 % Vitamin C 17.6 %
Vitamin D 0.0 % Vitamin E 9.9 %
Calcium 6.7 % Copper 14.2 %
Folate 26.6 % Iron 20.9 %
Magnesium 24.9 % Manganese 103.1 %
Niacin 17.8 % Pantothenic Acid 3.3 %
Phosphorus 19.3 % Riboflavin 14.8 %
Selenium 52.1 % Thiamin 16.9 %
Zinc 10.6 %