The incredible edible egg

Posted 04/29/2014 | By HealthCorps

You can enjoy one full egg daily, and then use egg whites to create a delicious and personalized omelet. Eggs offer quality protein with few calories.  Think bold when adding in those extra ingredients. Eggs pair beautifully with so many ingredients – vegetables, smoked fish, cheeses (preferably low fat), exotic spices, even chia seeds. An omelet can be breakfast, lunch or dinner.  Some quick tips:

  • Beat egg whites till foamy.
  • If you are using one egg plus egg whites, remember that adding a small amount of milk will also help to fluff up your omelet.
  • A medium size egg has about 70 calories, and companies now also offer eggs fortified with omega-3 fatty acids.
  • Consider using either a non-stick pan or a cooking spray to limit additional fat calories.

Here’s a delicious egg omelet recipe from Rocco DiSpirito. The key to this recipe is using a small amount of light cheese and a pungent seasoning.


  • 1/4 cup boxed egg whites
  • Olive oil spray
  • 2 tbsp low-fat or skim-based cheese
  • 2 tbsp store-bought pico de gallo
  • Cilantro for garnish
  • Salt and pepper to taste


Measure out ¼  cup egg whites, fresh or poured from a container. Beat with a whisk until foamy. Add salt and pepper, to taste.

Spray a microwave-safe ramekin with olive oil. Pour the egg white mixture into the ramekin and cook in the microwave for 1 minute.

Cover the egg whites with 2 tablespoons of low-fat cheese and put in the microwave for another 30 seconds.

Top the cheesy eggs with a heaping tablespoon of pico de gallo to add spice, and torn pieces of cilantro.

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