Egg Substitute, Ham & Cheese Omelet
Omelets are easy to make and customize. I use egg beaters (1/2 cup = 1 point), a Weight Watcher Cheese Single (1 point), onions and mushrooms (0 points), and 2 slices of low-fat ham (2 points). I sometimes add a side of ham and enjoy it with fruit and herbal tea. This is a filling, low-point breakfast packed with power foods.
Omelets are easy to make and customize. I use egg beaters (1/2 cup = 1 point), a Weight Watcher Cheese Single (1 point), onions and mushrooms (0 points), and 2 slices of low-fat ham (2 points). I sometimes add a side of ham and enjoy it with fruit and herbal tea. This is a filling, low-point breakfast packed with power foods.
- Carbohydrate 1.20675 g
- Cholesterol 22.05 mg
- Fat 3.4188 g
- Fiber 0 g
- Protein 13.17 g
- Saturated Fat 1.700925 g
- Serving Size 1 1 Serving (184g)
- Sodium 593.19 mg
- Sugar 1.20675 g
- Trans Fat 0.17667 g
- Calories 90 calories
Step-by-step
- Spray a pan with no-stick spray and heat on medium heat.
- Add egg substitute when hot and cook for a few minutes.
- Add cheese and ham to one half of the egg substitute in the pan.
- Carefully fold the uncovered half of the egg substitute over the half with the meat and cheese on it and cook for a few more minutes, until thoroughly cooked and cheese is melted.
The Substitute Reality
Liquid egg substitutes rely heavily on thickeners like xanthan gum and added colorants to mimic whole eggs, lacking the natural lipids that provide traditional thermal insulation during cooking. Pouring the half-cup measure onto a medium-heated skillet requires immediate attention because these commercial cartons lack natural albumen elasticity. Watch the edges carefully for premature tightening, which signals the moment to lower the burner below medium heat to prevent rubbery dehydration before the center sets.
The Filling Physics
Pre-shredded fat-free cheddar cheese behaves differently than blocks of full-fat cheese due to the anti-caking cellulose dusting each strand. Distribute the low-fat ham pieces evenly over just one half of the curd while the surface remains slightly glossy. Folding the protein layer requires a thin, flexible silicone spatula slid firmly beneath the unfilled side to leverage the fold cleanly without tearing the delicate matrix.
Scaling Constraints
Doubling this single-portion recipe in the same skillet creates a thick mass that traps steam underneath, resulting in an unevenly cooked interior that refuses to fold properly. Cooking multiple portions necessitates moving to an eight-inch nonstick pan or preparing each serving sequentially to maintain the precise heat distribution required for proper protein coagulation.
