Tuesday, March 13, 2012

Champion Nutrition Recipe of the Week... No-Explode Microwave Omelet

We've all done it, right? In a hurry, toss our egg whites in a bowl and into the microwave, press the magic button... only to have a big mess to clean up when those little buggers explode. So much for saving time! There's definitely a better way - fast, easy, and mess free. All you need are these...
and maybe a few of these...

No Explode Microwave Omelet
serves 1

1 cup egg whites
1/2 - 1 cup chopped mushrooms
1/4 cup chopped onion
1/4 tsp Mrs Dash - any flavor
* 2 Tbsp diced green chili - optional
* 2 Tbsp salsa - optional
1 Ziploc Steamer Bag

Open up the steamer bag and add the egg whites, veggies, Mrs Dash, and any optional ingredients.
Seal and shake lightly.
Microwave on high (labeled side up) for 5 minutes. Allow to rest 1 minute, then check for doneness (no runny egg stuff). If needed, microwave 1-2 minutes more.
Open bag (carefully! Steam is hot!), and slide omelet out onto a plate.

TIPS: Add black beans for a boost of complex carbs! Top with 1 Tbsp crumbled reduced-fat Feta or Cheddar. Other ingredients I've successfully omelet-ified are asparagus, broccoli, spinach, tomatoes, olives, cauliflower, zucchini, yellow squash, chicken sausage (precooked), chicken/turkey (precooked), ground beef (precooked)... huh - what haven't I put in an omelet? ;-)

NUTRITION: (with salsa) 152 calories, 28 g protein, 9 g carb, 0 g fat.


  1. MMMM yummy. I love my omelets in the morning. Question on the Newmans salsa. Is it a sodium free one? I have never seen that one before. Just wondering because I Love Newmans salsa's but have been really trying to cut back on sodium. Thanks. Oh and I love the pic of the tied down breadmaker. Had a good laugh. Don't worry you will beat the machine. That's what I tell them. One day I will win hehe.

    1. Hi Luvena!
      Nope, it's not sodium free, but it is clean and "low-sodium". There's very little added salt (105 mg per 2 Tbsp serving). Here's the link: http://www.newmansown.com/product_detail.aspx?productid=18 I love the Newman's products!

  2. Hello, Awesome! I can't wait to try this. I am always at a loss with my egg whites and usally just end up eating them plain. This definately looks like an easier and portable option.