Recipe Redux: Still delicious, now more nutritious, A Slimmer Spanish Omelet

18 Dec Recipe Redux: Still delicious, now more nutritious, A Slimmer Spanish Omelet


A Slimmer Spanish Omelet

Juggling a jam-packed calendar and a full plate of obligations during the holidays can leave you feeling overwhelmed and undernourished as you prance about noshing on non-nutritious nibbles here and there.

Solve your precarious predicament with this month’s Recipe Redux: Still Delicious, Now More Nutritious: A Slimmer Spanish Omelet.  Packed with protein and healthy antioxidants to jumpstart your metabolism and kick off your day, it’s the smart start that will get you back on track.

A breakfast that can boast that it is low in calories and saturated fat, but bursting with flavor, protein and dietary fiber, this just may become your go-to get-up-and-go recipe of the moment.

Just in time to off-set seasonal splurging, give yourself the gift of good health with this month’s  Recipe Redux: Still delicious, Now More Nutritious, A Slimmer Spanish Omelet. Enjoy!

Healthy highlights of this month’s Recipe Redux: Still delicious, now more nutritious: A Slimmer Spanish Omelet  include:

  • Sweet peppers bring a bounty of benefits to the body including Vitamin C, thiamine, Vitamin B6, beta carotene and folic acid. Red peppers also contain lycopene which may help protect against heart disease and cancer.
  • Sweet onions are a heart-healthy food.  They are a rich source of antioxidants and can enhance immunity in the body.
  • Butter with canola- lower in saturated fat than butter. Canola oil contains omega-3 fats which benefit the brain and nervous system.
  • Egg whites are low in saturated fat and cholesterol. They provide a good source of protein, riboflavin and selenium.
  • Black pepper brings more antioxidants to the table, helping to fight cancer, reduce inflammation and decrease the risk of heart-related problems.
  • Chili powder contains capsaicin, an anti-inflammatory that works to reduce swelling in the body.

Recipes and food photography by Sydne George.

A Slimmer Spanish Omelet

Recipe Redux: A Slimmer Spanish Omelet

(serves one)

1 tbsp. Land O Lakes Butter with Canola

¼ cup thinly sliced sweet onion

3 tbsp. thinly sliced red bell pepper

3 tbsp. thinly sliced orange bell pepper

3 tbsp. thinly sliced yellow bell pepper

Dash Kosher salt

Dash freshly ground pepper

2 egg whites

¼ tsp. chili powder

Heat a small sauté pan over medium heat. Add butter with canola spread and melt.  Add onion slices and pepper slices and sauté until softened. Season with salt and pepper. Remove from pan. Return pan to heat and reduce heat to medium low.

Put egg whites in small mixing bowl and whisk to beat. Add chili powder and whisk to combine. Pour beaten egg whites into pan and cook until set. Carefully flip and cook until other side is set. Arrange sautéed onion and peppers across middle of egg white omelet. Fold edges of omelet over and slide onto serving plate. Enjoy!

Amount Per Serving

Calories 129.2
Total Fat 1.0 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 453.2 mg
Potassium 498.0 mg
Total Carbohydrate 21.4 g
Dietary Fiber 5.7 g
Sugars 2.8 g
Protein 11.1 g

Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at


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