A light, high-protein dish made with egg whites and fresh asparagus, designed to promote lean muscle support, detoxification, and heart health. This omelet is ideal for those looking to reduce cholesterol intake while maintaining nutrient density.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 7 minutes
- Total time: 12 minutes
- Servings: 1
Ingredients
- 4 large egg whites
- 1/2 cup fresh asparagus, trimmed and cut into 2-inch pieces
- 1/2 tablespoon extra virgin olive oil
- Pinch of sea salt and black pepper
- Optional: 1 tablespoon chopped chives or parsley
- Optional: 1 tablespoon nutritional yeast or goat cheese (if desired)
Instructions
- In a small bowl, whisk the egg whites until frothy.
- Steam or sauté the asparagus for 2–3 minutes until just tender. Set aside.
- Heat olive oil in a nonstick skillet over medium heat.
- Pour in the egg whites and let cook for 1–2 minutes until the bottom begins to set.
- Add the asparagus evenly over one half of the omelet.
- Cover and cook for another 2–3 minutes, or until eggs are fully set.
- Fold gently and slide onto a plate. Garnish with herbs if using.
Estimated Nutritional Value (Per Omelet)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~110 kcal |
| Protein | ~16 g |
| Fat | ~4.5 g (mostly unsaturated) |
| Carbohydrates | ~3–4 g |
| Fiber | ~1.5 g |
| Sodium | ~120 mg |
| Potassium | ~300 mg |
| Folate | ~20% DV |
| Vitamin K | ~35% DV |
| Vitamin C | ~15% DV |
| Magnesium | ~10% DV |
Health Benefits
1. Lean protein for muscle support and satiety
Egg whites offer high-quality protein without fat or cholesterol, making them ideal for muscle maintenance and appetite control.
Reference: Phillips SM. (2012). Protein intake and muscle health. Applied Physiology, Nutrition, and Metabolism.
2. Supports liver function and detoxification
Asparagus is a natural source of glutathione, a powerful antioxidant involved in liver detox pathways.
Study: Wu G et al. (2004). Glutathione metabolism and its role in detoxification. Amino Acids.
3. Promotes heart and vascular health
Asparagus contains folate and potassium, which help regulate blood pressure and support healthy homocysteine metabolism.
Source: Bailey LB. (2010). Folate in health and disease. CRC Press.
Tips for Best Results
- Use fresh asparagus, not canned or frozen, to retain texture and nutrients.
- Whisk egg whites well to introduce air for a fluffy texture.
- Cook on medium-low heat to avoid browning and ensure tenderness.
- Add herbs or lemon zest to enhance flavor without salt.
- Pair with fruit or whole grain toast for a balanced, energizing meal.
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