THE BASICS OF ANY SKINNY VEGGIE OMELET

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Have I mentioned that I hate to feel hungry? Really, really hate it.

So when I figured out that by adding  vegetables to anything I was eating, I felt  fuller longer and lost weight faster, I became a little obsessed (okay, obnoxious), about shoehorning veggies into every meal, including breakfast.

And the there is no better way to get a hefty serving of veg in the morning than a veggie omelet.

But, before you get all excited because you always order the Veggie Omelet at Denny’s, let me tell you, that bad boy has 500 calories and 37 grams of fat! And that doesn’t count the side of hash browns, which has 218 calories and 12 grams of fat, and the 2 pieces of buttered toast, which have 260 calories and 14 grams of fat.  All together, that’s almost 1000 calories!

Instead, to lose weight fast and keep it off for good, at least twice a week, make your own veggie omelet at home. You’ll get great protein, great taste and a great portion for a fraction of the calories and fat.

I’m not going to write a proper recipe for you here because there are about 1000 ways to make a veggie omelet, and how you make yours will depend on what you have in the fridge right now.

But I will give you the basics on how to make any omelet a skinny omelet.

First, use a non-stick pan and spray it with cooking spray instead of using butter.

Then, rather than using whole eggs, which have about 75-90 calories each, just use Egg Beaters, or liquid egg whites,  which have only 30 calories…which means you can have the equivalent of a 3 egg omelet for just 90 egg-y calories.

And instead of using a quarter cup of regular cheddar cheese–which has 246 calories and 20 grams of fat–use just 1 tablespoon of 2% cheddar, Parmesan or Romano, or one slice of “Veggie Slices” brand cheese–cheddar, Swiss, smoked provolone, or pepper jack–which will only cost you 40 calories.  If you want a more creamy texture inside, just toss in a little non-fat cottage cheese–only 30 calories per quarter cup. Melted along with the veggie slice, Romano or cheddar, it will satisfy your gooey cheesy need and give you a little extra protein and calcium.

You can even add one thin piece of Buddig Deli cuts smoked ham, which has just 10 calories but adds a tremendous amount of smoky ham flavor.

When it comes to counting the calories of the vegetables that go inside, don’t bother! Honestly, who cares? Unless you’re putting French fries in there, it’s not worth doing the math.  You can use things from your inventory, like roasted onions and peppers, or maybe some leftover asparagus. Or  just pull something fresh from your produce drawer. If you’ve pre-washed your zucchini, spinach and tomatoes, they’ll be ready to go and easy to use. Remember, the more vegetables you cram in there the better, you’ll get fuller faster and stay fuller longer than you would without them.

And don’t forget herbs! Anything you have on hand or in the garden will make breakfast better. Just shower some freshly chopped dill, basil, parsley, rosemary or tarragon into the Egg Beaters as it begins to cook.

By just making those easy changes, your 3 egg omelet creation, loaded with veggies, creamy cottage cheese and cheddar, will have about 150 calories instead of 500!

And, with so few calories in the main event, you can also have a side of toast if you really want it.  Make it with Sara Lee or Weight Watchers light breads for just 45 calorie a slice or, if you want something sweeter, toast one 80 calorie piece of Ezekiel brand low glycemic raisin bread instead, and STILL be under 300 calories.

When it comes to losing weight, you want to “eat like you shop,” and this bargain of a breakfast gives you real bang for your calorie buck.

 

 

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
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