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Find a Nonstick Skillet and Spatula
Using a nonstick skillet means you don't need to add butter or oil to cook your omelet. This in itself saves a bunch of fat and calories.Continue to 2 of 8 below.
02 of 08
Grab Your Eggs and a Small Bowl or Pitcher
Find the freshest, most nutritious eggs you can. Some eggs have omega-3 fatty acids added and have slightly less saturated fat and cholesterol than others. Then you'll need a bowl or a pitcher to break your eggs into. In the example here, we’re using one whole egg and two egg whites.Continue to 3 of 8 below.
03 of 08
Separate the Whites of Two Eggs
Using an egg separator if you have one, separate the whites of two eggs and add them to one whole egg in your bowl or pitcher. If you don't have an egg separator, you can carefully crack your egg and empty the yolk from one half of the shell to the the other while the white spills into your bowl. One other way is to empty a cracked egg onto your cupped clean hand, and allow the white to slip through your fingers. This is obviously messy!Continue to 4 of 8 below.
04 of 08
Whisk the Egg and Egg Whites Together
While you whisk your whole egg and egg whites together, place your skillet on a medium heat. To test when the pan is hot enough, add a drop of egg to the pan. If it starts to cook, the skillet is ready. If you like, season your egg and egg whites with dried herbs and or black pepper.Continue to 5 of 8 below.
05 of 08
Cook Until Edges Begin to Set
Pour whisked egg and egg whites into the skillet and cook until edges begin to set. The bubbles in the picture are air bubbles. The pan should not be sizzlingContinue to 6 of 8 below.
06 of 08
Lift the Edges of the Omelet with a Spatula
Lift the edges of the setting omelet with the spatula so the uncooked egg can slip underneath to be cooked. Once the eggs are setting, you can add your favorite low-fat filling, such as a zesty salsa, or some veggies that you may have sautéed beforehand, or perhaps a small sprinkling of some reduced fat cheese. Or simply enjoy your omelet seasoned and otherwise plain.Continue to 7 of 8 below.
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Fold Your Omelet
Using your spatula, flip the edge of your omelet so that it folds in half, and cook for just a few moments longer.Continue to 8 of 8 below.
08 of 08
Ready to Eat
Slide your omelet on to a plate and serve with whole grain toast or roll and some fresh fruit.
By using one whole egg and two egg whites rather than two whole eggs, you will save 5 grams of fat, 1.5 grams of saturated fat, and 211 milligrams of cholesterol.
Per Serving: (without filling) Calories 103, Calories from Fat 45, Total Fat 5g (sat 1.5g), Cholesterol 211mg, Sodium 172mg, Carbohydrate 1.3g, Fiber 0g, Protein 13.2g.