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Recipe With Heart
Egg White Omelet with Market Veggies
  • Eggs are a great source of lean protein. They contain all 9 essential amino acids, making them a “complete” protein. Each egg is 75-80 calories with 6 grams of protein.
  • In 1950, the average American ate 389 eggs a year. Today, the average American eats about 276 eggs per year.
  • Eggs are one of the most economical protein sources at just 17 cents per serving – and they taste delicious.
  • That green ring around your hard-boiled egg yolk? It’s totally harmless. It’s just a reaction between the sulfur in the egg whites, and the iron in the yolk. If you ever notice a slightly green color when frying eggs in a cast iron skillet, that’s also due to the same chemical reaction.

Egg Storage Tips

  • Take your eggs from the farmers market straight home and refrigerate them at or below 40 degrees Fahrenheit.
  • Raw eggs in the shell can last for up to 3-5 weeks in your fridge.
  • Did you know you can freeze eggs for use in recipes? (Just don’t freeze eggs in the shell).

Egg Prep Tips

  • Always wash hands with warm water and soap for 20 seconds before and after handling food.
  • Scrambled eggs: Cook until firm, not runny.
  • Fried, poached, boiled, or baked: Cook until both the white and the yolk are firm.
  • Egg mixtures, such as casseroles: Cook until the center of the mixture reaches 160°F when measured with a food thermometer
whisked egg
Featured Recipe
Egg White Omelet with Market Veggies
INGREDIENTS (♥ = Fresh from the Catskills!)

3 egg whites ♥
½ teaspoon of vegetable oil
¼ cup of diced bell peppers (any color) ♥
¼ cup of diced onion ♥
½ cup of sliced mushrooms ♥
¼ medium tomato diced ♥
1 tablespoon of low-fat Monterey jack cheese (or any other cheese you find at the market!) ♥

 

INSTRUCTIONS

  1. In a mixing bowl, mix the egg whites until they are frothy.
  2. Coat a frying pan with the oil, and cook on medium-high heat vegetables until tender.
  3. Pour the egg whites over the vegetables. As the egg whites start to set, use a spatula to lift the edge of the eggs, and turn over.
  4. As soon as the mixture has set, sprinkle in the cheese.
  5. Remove the pan from the heat, and fold the omelet in half.
Recipes With Heart