Traverse City Record-Eagle

Food

April 3, 2014

Egg whites work magic to make filling omelet for two

Leaving aside anything made with powdered eggs (which don’t really count as eggs at all in my book), I’ve never met an egg dish I didn’t like. But at the tippy top of my list of favorites is the edible magic trick known as the souffled omelet.

The magic is built into the whites of the egg. A three-egg omelet made the usual way comprises a substantial meal for one person. But a souffled omelet made with three whole eggs —plus two whites — makes the traditional omelet look like a midget and is more than enough for two people.

How can so few eggs produce such an ample dish? Something about separating the whites from the yolks, beating them, then adding them back to the yolks inflates the omelet to almost comical proportions.

Though I personally have never wavered in my partisanship, eggs have shown up now and again as a target of the food police. Eggs are high in cholesterol!

Happily, the most recent studies question whether the sort of cholesterol found in eggs is what we need to be worried about. And, cholesterol aside, eggs are a terrific source of protein, vitamins and antioxidants — and all at about 77 calories per egg. And did I mention they are very high on the satiation chart? Eggs fill you up. In this recipe, the extra egg whites contribute more protein to the mix with very few extra calories.

In a nod to the wonderful Greek omelets you can find in diners from coast to coast, this recipe stars spinach and feta cheese. Of course, you’re welcome to swap in any kind of sauteed greens and any kind of lean-ish cheese, be it goat cheese or low-fat cheese made from cow’s milk.

But whatever you do, don’t leave out the grated lemon zest. It brightens up the whole dish.

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