Egg White Omelet with Turkey and Peppers

• 90 g raw Lean ground turkey (3.2 oz raw)
• 80 g raw Bell pepper (2.8 oz raw)
• 30 g raw Onion (1.1 oz raw)
• 30 g raw Baby spinach (1 cup raw)
• 0.6 g Smoked paprika (¼ tsp)
• 0.8 g Salt (⅛ tsp)
• 0.3 g Black pepper (⅛ tsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 150 g (about 5 egg whites) Egg whites (about 5 large egg whites)
• 50 g (1 egg) Whole egg (1 large egg)
• 20 g Reduced-fat cheddar, grated (0.7 oz)

You'll need: Nonstick skillet, 25 cm (10 inch), Bowl and fork, Spatula.

Method

1. Brown the turkey and peppers

   Dice the pepper and onion. Spray the skillet with the oil and heat it on medium-high. Cook the turkey, pepper and onion with the paprika and half the salt for 5–6 minutes, breaking up the turkey, until it's cooked through at 74°C (165°F). Stir in the spinach for 30 seconds, then tip it all into a bowl.

   Let the turkey sit for 30 seconds between stirs so it browns, not steams.

2. Whisk the eggs

   Wipe the skillet and give it another light spray if needed. Whisk the egg whites, whole egg, the rest of the salt and the pepper with a fork until just combined.

   One whole egg adds color and richness without many calories.

3. Set the omelet

   Heat the skillet on medium. Pour in the eggs and let them set for 20 seconds, then pull the edges toward the middle with the spatula so the liquid runs underneath. Cook 2–3 minutes, until the top is set and no runny egg remains.

   Medium heat only. Egg whites turn rubbery if the pan is too hot.

4. Fill and fold

   Scatter the cheddar and the turkey and pepper filling over half the omelet. Fold the other half over, leave it for 30 seconds so the cheddar melts, then slide it onto a plate.

   Don't overfill. A full omelet tears when you fold it.

Swaps

• Lean ground turkey → Diced deli turkey breast, 80 gNo pre-cooking; just warm it through.
• Reduced-fat cheddar, grated → Feta, 20 gTangier with a little less fat; skip extra salt.