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Low-Cal Cooking: Mushroom, Onion & Sausage Omelette


Thursday, January 31, 2013

I don't know about anybody else, but I love me a good, hearty breakfast. But being on a low-calorie budget tends to put a huge damper on my usual favourites. It really cuts out a list of "can haves" with "can't haves" in bold, red lettering. And getting the hang of substitute options can be overwhelming.

Well, this morning I managed to cook up a hefty omelette with plenty of substitute options to help get some protein, dairy and taste in my meal without having to resort to a tiny, cold bowl of cereal.



You're going to need:

1/2 cup of chopped onion (Avg. 46 Cal. per serving)
2 chopped/sliced crimini mushrooms (Avg. 3.5 cal. per mushroom 1.5-2")
1/2 cup of Jimmy Dean Turkey Sausage Crumbles (70 Cal. per serving)
2 slices of Sargento Ultra Thin Cheese Slices (40 Cal. per slice)
9 tbsp (1/2 cup & 1 tbsp) Egg Whites - (25 Cal. per 3 tbsp serving)
*Non-stick cooking spray - Butter Flavoured (30 calories per 4 sec. spray)
Seasoning (I use garlic powder and a touch of sea salt for mine)

*Depending on your preferences, you can substitute this for oil or butter.

First, you're going to want to heat your pan to about medium heat. Make sure it's nice and hot before you add half of the cooking spray and onions. Saute the onions until they are cooked through. If you're having trouble getting them to cook without burning, lower the temperature a little and add a tbsp of water and a dash of sea salt.

Next, add the mushrooms and cook through. It's okay to add an extra, quick spray to the pan if you need more oil for the mushrooms. Just don't overkill or your omelette will come out greasy.

Now you'll need to lower the heat and add the turkey sausage crumbles to the pan. Cook it long enough to simply heat up the meat. You want the grease to evenly distribute throughout the pan. During this time, the pan will reduce in temperature.

Next, pour in the egg whites in a circular motion so it spreads throughout the pan. The egg should cook slowly so that the bottom will not burn. Let the egg cook through and add the two slices of cheese on top. Once it has melted, plate your omelette and tadah! You're ready to eat!

Total Calorie Count: 308 Calories!

If you like adding garnishes, scallions are an excellent addition along with diced tomatoes. And if there's a little extra room in your calorie budget, you can top the omelette with salsa, avocado, low fat sour cream, or Greek yogurt.

Other vegetable suggestions: Try making it a Greek omelette! Just use Tomato, Spinach & Feta crumbles instead! Broccoli is another great choice.

If you like bacon, cut down to two strips or use turkey bacon for a lower calorie option if you like to have more meat added to your meals.

Anyways, I hope this helps anyone that likes their eggs and sausage with their breakfast or simply want something more than cold cereal for breakfast. It definitely was a success for me this week. I just hope I'm as successful with my future meals.
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  Member Comments About This Blog Post:

FISHER011 2/17/2013 6:52PM

    Happy to have found your blog! I am so tired of cold cereal & oatmeal'
I get up late so I can skip breakfast & go right to lunch=Brunch emoticon
Thanks for sharing your recipe & substitute selections, I now know I'll be eating good stuff for my brunch!

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JAZZID 2/3/2013 1:25PM

    Looks delicious!!!!... I love the Jimmy Dean Crumbles, use them in all kinds of dishes. Thanks for sharing.

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LOLABLACK69 1/31/2013 9:25AM

    Great recipe! Thanks! Good luck with future substitute options - looking forward to it! emoticon emoticon

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