Eggs are excellent sources of protein; they are also common breakfast ingredients. Unfortunately, eggs are taking a bad rap when it comes to the amount of their cholesterol content. A healthy dietary intake of cholesterol should be limited to only 300mg for healthy individuals a day and 200mg to those who have diabetes, cardiovascular disease and high cholesterol. If you like eggs, but don’t want the extra cholesterol, use only the egg whites because egg whites contain no cholesterol. According to Mayo Clinic’s Thomas Behrenbeck, M.D., one large egg has about 213mg of cholesterol–all of which is in the yolk.
This recipe calls for 4 cups of frozen spinach (drained), 2 tsp. extra virgin olive oil, 1/2 tsp. salt, 12 egg whites, 2 tbsp. unsalted or low-fat butter, 2 tbsp. finely chopped fresh parsley and 2 tbsp. finely chopped fresh thyme.
Chop the spinach into 1/2-inch pieces. Heat a sauteing pan over high heat. Coat the pan with olive oil. Add the spinach pieces when the oil starts to simmer. Reduce the heat to medium-low and saute the spinach for 10 minutes or until tender. Season the spinach with salt as you stir. Remove from the heat. Place the egg whites into a medium bowl and season with a few pinches of salt. Using an egg beater or fork, whisk the egg whites until well-blended.
Heat a nonstick frying pan over medium-high heat, and then brush on butter to coat the bottom of the pan. Place half of the cooked spinach pieces into the pan, sprinkle with parsley and thyme. Lower the heat and pour half the egg white mixture over the spinach. Stir everything together quickly to distribute the spinach evenly on the pan. Let the mixture cook for four minutes or until the egg whites are almost set or the bottom of the mixture turns a little crispy. Flip the frittata over, and then let the other side cook for another minute. Lift the pan and slide the frittata out onto a plate. Repeat these steps for the second frittata. Slice the frittatas into six pieces. Serve with bread.
Egg White and Vegetable Omelet
The ingredients for this low calorie recipe include three egg whites, 1/4 cup sliced raw mushrooms, 1/2 cup artichoke hearts chopped into 1/2-inch pieces, two slices of lean deli ham (optional), 1/2 tsp. minced fresh parsley, 1/2 tsp. minced chives, two sprinkles of ground paprika, low-fat cooking spray and salt and pepper to taste.
Heat the pan in medium-low heat. Saute the mushrooms, artichoke and lean ham using cooking spray to prevent sticking. Remove and set aside. Whisk egg whites and add to non-stick pan sprayed with low-fat cooking spray. Flip the egg when it is set on the bottom side. Sprinkle parsley and chives, and then add the sauteed vegetables. Fold and sprinkle with salt, pepper and paprika before transferring to plate.
Low-Carb Crab Scramble
Prepare the ingredients, which include butter-flavored low-fat cooking spray, one 8-oz. can of lump crab meat (chopped), 1/2 tsp. minced parsley, ½ tsp. minced thyme, salt and pepper (to taste), ½ cup cheddar cheese (grated) and eight egg whites (whisked)
Apply butter-flavored cooking spray in a nonstick frying pan and heat in medium-high heat for two minutes. Turn heat down and toss in the crab meat, parsley and thyme. Cook for two minutes. Season with salt and pepper to taste. Put the cheese into the beaten egg whites, then pour the mixture over the crab meat. Cook for three minutes while stirring constantly.