Chicken, Turkey, Fowl and Egg: Egg Dishes: Boris' Omelet

A light, savory blend of egg whites, bell pepper and onion.

Author: Boris Kazakov, Sports Dietitian
Date: February 13, 2013

Serves: 1 person(s)
Yield: 1 x 3-egg white omelet

Preparation Time: 10 mins
Cooking Time: 5 mins


    1/4 onion, finely chopped
    1/4 green bell pepper, diced
    1/4 red bell pepper, diced
    3 egg whites
    1 Tbsp low-fat milk
    3 leaves fresh basil, chopped (or to taste)
    1 tsp freshly ground black pepper (or to taste)
    1 sprig of parsley (for garnish)


    In a non-stick skillet add onion and bell pepper (green and red). Cook until just soft, about 2 minutes. Set aside.

    Gently whisk the egg whites with a dash of low-fat milk. Cook in a non-stick skillet or omelet pan; add basil and bell pepper/onion mixture. Fold over and add freshly ground pepper. Garnish with parsley.

    Bon Appetit !


    For a more complete meal, serve with a green salad.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:95 cals
Kilojoules:397 kJ
Fat:0.8 g
Carbohydrates:10.1 g
Protein:12.6 g
Cholesterol:1.0 mg
Sodium:175 mg
Saturated Fat:0.3 g
Fiber:3.0 g
Calcium:90.0 mg
Total Sugars:4.6 g

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