Heart-Healthy Ham Omelette

Start your day on a nutritious and flavorful note with our Heart-Healthy Ham Omelette, a low-fat, protein-packed breakfast option designed to fuel your body. This guilt-free twist on the classic ham omelette uses fluffy egg whites, lean turkey ham, and a vibrant medley of red bell pepper, spinach, and onion, all sautéed in heart-smart olive oil. A touch of low-fat milk brings added creaminess, while fresh parsley and black pepper deliver a burst of fresh, zesty flavor. Ready in just 20 minutes, this quick and easy recipe is perfect for busy mornings or a light lunch. Enjoy a delicious, healthy start while supporting your heart health with each wholesome bite!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

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

Directions

Step 1

Dice the lean turkey ham into small pieces and set aside.

Step 2

Chop the red bell pepper into small cubes and finely dice the onion.

Step 3

In a non-stick skillet, heat 1 teaspoon of olive oil over medium heat.

Step 4

Add the diced onion and bell pepper to the skillet and sauté for about 3-4 minutes or until the vegetables are slightly softened.

Step 5

Add the turkey ham pieces to the skillet and cook, stirring occasionally, for another 2 minutes.

Step 6

Flip in the spinach and cook until wilted. Set the vegetable and ham mixture aside.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Evenly distribute the ham and vegetable mixture over half of the cooking egg whites.

Step 11

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.

Step 12

Transfer the omelette onto a serving plate and garnish with freshly chopped parsley.

Step 13

Serve hot and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	469.9 grams (469.9g)

Amount per serving	% Daily Value*
Calories	396

Total Fat 17.80g	23%
Saturated Fat 3.50g	18%
Polyunsaturated Fat 1.40g
Cholesterol 47mg	16%
Sodium 1825mg	79%
Total Carbohydrate 16.30g	6%
Dietary Fiber 2.40g	9%
Total Sugars 8.60g
Protein 42.00g	84%

Vitamin D 13IU	63%
Calcium 106mg	8%
Iron 2mg	11%
Potassium 963mg	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.

Source of Calories

Fat: 40.7%

Protein: 42.7%

Carbs: 16.6%