Heart-Healthy Ham Omelette
Start your day on a nourishing note with this *Heart-Healthy Ham Omelette*—a nutritious twist on a classic breakfast favorite! Crafted with protein-packed egg whites, lean turkey ham, and vibrant vegetables like red bell pepper, spinach, and onion, this recipe delivers a wholesome balance of flavor and health. A touch of olive oil, low-fat milk, and fresh parsley elevate the dish, while its low-fat and high-protein profile make it perfect for a heart-conscious diet. Ready in just 20 minutes, this quick and satisfying meal is ideal for busy mornings or a light lunch. Serve it warm and enjoy a guilt-free, flavorful omelette that’ll leave you feeling energized and satisfied!
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Recipe Information
Ingredients
- 6 large egg whites
- 100 grams lean turkey ham
- 0.5 medium red bell pepper
- 1 cup spinach
- 0.25 medium onion
- 1 teaspoon olive oil
- 1 tablespoon fresh parsley
- 0.25 teaspoon black pepper
- 2 tablespoons low-fat milk
- 0.25 teaspoon salt
Instructions
Dice the lean turkey ham into small pieces and set aside.
Chop the red bell pepper into small cubes and finely dice the onion.
In a non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
Add the diced onion and bell pepper to the skillet and sauté for about 3-4 minutes or until the vegetables are slightly softened.
Add the turkey ham pieces to the skillet and cook, stirring occasionally, for another 2 minutes.
Flip in the spinach and cook until wilted. Set the vegetable and ham mixture aside.
In a mixing bowl, combine 6 egg whites, 2 tablespoons of low-fat milk, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt. Whisk until well mixed and slightly frothy.
Re-coat the skillet with cooking spray or a small amount of olive oil if needed, and pour in the egg white mixture, spreading it evenly.
Cook the egg whites over medium heat until they start to set around the edges, but are still slightly runny on top, about 2-3 minutes.
Evenly distribute the ham and vegetable mixture over half of the cooking egg whites.
With a spatula, carefully fold the omelette in half to cover the filling and continue cooking for another minute, or until the center is set.
Transfer the omelette onto a serving plate and garnish with freshly chopped parsley.
Serve hot and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
396 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 1824 mg | 79% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 8.6 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 106 mg | 8% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 963 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
