Prep 5 mins
Cook 10 mins
Based on a recipe from John La Puma, M.D.’s cookbook, ChefMD’s Big Book of Culinary Medicine. I use whole eggs since I believe the entire egg is good for you. DH says this recipe is like something you'd get at a fancy restaurant -- it's delicious! This is 10 PointsPlus (Weight Watchers) for each serving. Feta cheese may replace the goat cheese, and peas may replace the edammame. Tip: try different types of pesto in this dish: sundried tomato, cilantro, even arugula. Nutritional analysis per serving: total fat 14.2 g, fat calories 127.5, cholesterol 18.0 mg, saturated fat 4.4 g, polyunsaturated fat .1 g, monounsaturated fat 1.0 g, fiber 5.7 g, carbohydrates 33.0 g, sugar 6.5 g, protein 30.5 g, sodium 614.3 mg, calcium 131.6 mg, magnesium 32.8 mg, zinc .8 mg, selenium 20.0 mcg, and potassium 309.9 mg; 371 calories per serving, 33% from fat.
- 1⁄2 cup edamame, frozen shelled (organic preferred)
- 4 large organic egg whites
- 1⁄2 cup organic fat-free cottage cheese (Horizon or Friendship brand)
- 1⁄4 cup goat cheese, crumbled
- 1 1⁄2 tablespoons prepared basil pesto
- 1 tablespoon fresh basil, chopped
- 4 slices whole- wheat bread, toasted
- organic fruit preserves (optional)
- Heat a large nonstick skillet coated lightly with cooking spray over medium heat until hot. Add the edammame and cook until beginning to brown, 2 to 3 minutes.
- In medium bowl beat together the egg whites and cottage cheese; add to the skillet and stir in the edammame. Continue to cook without stirring for 2 minutes or until set on bottom. Using a spatula, gently lift the edges of the omelet to allow the uncooked portion of eggs to settle to the bottom and edges and set. Continue cooking for 2 minutes or until the center is almost set.
- Combine the goat cheese and pesto; spoon the mixture down the center of the omelet. Using a large spatula, fold half of the omelet over the filling.
- Reduce heat to low; cook for 2 minutes or until the cheese melts and the center is set.
- Use the large spatula to cut the omelet in half; transfer to serving dishes and top with basil.
- Serve with toast, and, if desired, preserves.