Thursday, June 23, 2011

Sun-dried Tomato and Scallion Egg White Omelet

I have always loved having a hot breakfast each morning.  Being a stay-at-home mom has afforded me that luxury.  When I was working it was cereal and breakfast bars, whatever I could manage as I clumsily hurried about trying to get ready for the day.  To just say I am not exactly a morning person may very well be the biggest understatement ever. 

Although, I have gotten much better since my daughter was born.  As I used to walk around in a non-functional morning fog, I wouldn't say anything except the occasional grunt to acknowledge my husbands existence and I sleepily stood in front of the coffee pot making my morning IV (intravenous) of coffee.  Now I pop out of bed wide awake and ready to tend to my waiting childs needs, although there is no fog and no coffee (stopped drinking coffee when I was pregnant) I am still not about early birds catching worms and all most days.

However I find the time to make a healthy breakfast each morning.  My breakfast of choice is usually an egg white omelet of some sort, with a side of turkey sausage or bacon and a bowl of fruit or a glass of fruit juice.  I have gotten very creative with my omelets, whatever I can do to impart some flavor.  Keep in mind I have eaten egg white omelets virtually every morning for the last 2 years (unless I am making a special breakfast for my family, like the Baked French Toast Casserole). 

As I stood in the refrigerator this morning (inside the door) I kept going back to my Rosemary Basil Sun Dried Tomatoes.  They sounded so delicious I had to make my Sun-dried Tomato and Scallion Egg White Omelet. 

Absolutely amazing!  It is so full of flavor, after you try this your mouth will water just thinking about it.

Sun-dried Tomato and Scallion Egg White Omelet
4 egg whites
2  tablespoons thinly sliced scallions, divided (reserve ½ tablespoon for garnish)
4 rosemary basil sun-dried tomatoes, thinly sliced (reserve 1 for garnish)
1 tablespoon fresh Italian parsley, chopped and divided (reserve ½ tablespoon for garnish)
1 tablespoon olive oil from sun dried tomatoes
salt & pepper to taste

In a small bowl  add egg whites, 1½ tablespoon thin sliced scallion, 3 thinly sliced sun-dried tomatoes(you can substitute store bought sun-dried tomatoes - however I would add 1 teaspoon fresh basil and 1/2 teaspoon dried rosemary), ½ tablespoon fresh Italian parsley, salt and pepper to taste.  NOTE:  You will not need much salt and pepper.  Combine with a fork or whisk.

Using a non stick pan, approximately 10" warm pan over medium heat.  Shake jar of sun dried tomatoes to evenly distribute the spices.  Measure 1 tablespoon of olive oil and add to pan (you can decrease to 1/2 tablespoon if you need to).  The extra virgin olive oil I use to pack my sun-dried tomatoes in has 120 calories per tablespoon.

Allow the olive oil to warm, but NOT get hot. Swirl it around the pan to get an even coating, you can smell the garlic we infused into the oil and the rosemary and basil.  Add your egg mixture to the pan.  Once you start to see the top of the egg cooking, slide your spatula around the side to make sure you can release it easily.

Flip your omelet and roll it, or flop it on top of itself.  Remember eggs continue to cook after you take them out of the pan.  So, don't overcook it!

Garnish with the reserved scallions, tomatoes and parsley.  Fresh ingredients give a great contrast of texture and look absolutely beautiful.  I prepared this omelet for a mere 215 calories, add turkey sausage and a glass of Trop50 OJ, and I am still well below 350 calories for this absolutely delicious, flavorful and completely satisfying breakfast! 

Click here for a printable version of this recipe - The Slow Roasted 


  1. Your omelet looks amazing! I wouldn't even miss the yolks.

  2. I need to incorporate more protein into my breakfasts...and you've given me two delicious ideas. Thank you!!!

  3. That looks so good and I have all the ingredients on hand! I should make that this Sunday for breakfast!

  4. I wish I had time to make an egg white omelet this morning. This looks so healthy and yummy.

  5. Yum! That looks so good :)

    Thanks for coming by my blog today!

  6. This sounds so good....want to try next time with egg whites..

  7. Dang, that looks great! I've been wanting to find new ways to use sun dried tomatoes... But I don't think my little brain could have thought of this myself! Thanks for the awesome recipe idea!


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