Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
The hM Nutrition Journal recipes focus on cooking for health improvement. They are based on diet planning suitable for heart health purposes, type 2 diabetes management, the control of cholesterolemia as well as weight loss and management or the ensuing maintenance of an ideal or healthy weight.
hM strongly recommends using the information and healthy recipes provided on this Website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best. -NGBeditor
The heartMonitron Nutrition Journal
- Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe (Alt: Omelet)
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Compared with average, common recipe :
for Heart Health Diets
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
for Diabetes Diets
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Weight Loss - Management Diets
This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features)
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| 148 | KCal |
| 9.8 | % |
| 32.3 | % |
| 57.9 | % |
| 167 | KCal |
| 15.3 | % |
| 29.9 | % |
| 54.8 | % |
| 132 | KCal |
| 10.0 | % |
| 28.0 | % |
| 62.0 | % |
The average Western, Club or Denver Omelette recipes yield around 58% KCal from fat, 4% KCal from carbohydrate and 38% KCal from Protein
Fortunately for egg lovers who suffer from heart disease or patients who wish to lower their blood cholesterol levels, there are egg products that will allow them to enjoy their beloved omelette (alternative spelling: omelet) and still keep the dietary fat and dietary cholesterol content of their meal very low. This recipe is a variation of the Denver omelette or the frittata, depending on your preferences. It differs from the Denver omelette in the fact that it does not contain ham, but rather a soy-based meat equivalent: ham substitute or soy pepperoni It differs from the frittata in that it is not a fried omelette. Since frying may contribute to elevating the saturated fat content of an omelette, a microwave oven was used. The result is a fluffy, light-tasting and delicious omelette. Baking could also have been used. The egg product in the analysed recipe was "EggCreations" TM. One could also use egg whites instead, but the look of your Denver-like omelette or frittata will be somewhat odd. Depending on your country of residence, brand names will vary. You may have to scan the shelves at your supermarket for a few seconds.
Heart Health, Cardiac Care Diets / Notes
The heartMonitron Nutrition Journal
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Serves 4 persons
for Heart Health Diets Version
Ingredients List for this Omelette Recipe
| Qty | Measure Unit | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 2 | Whole | Green Onions | Finely Chopped | |
| 2 | 1/4 | Cup | Green Pepper | Finely Chopped | |
| 3 | 1/4 | Cup | Carrots | Finely Chopped | Asparagus |
| 4 | 1/2 | Cup | Broccoli | Finely Chopped | Frozen Mix of Vegetables for the above lines |
| 5 | 2 | Slices | Fat-free Cheese | Kraft fat-free mozzarella slices | Shredded fat-free cheese |
| 6 | 1/2 | Tablespoon | Skim Dry Milk Powder | As if Baking | |
| 7 | 1 | Teaspoon | hM oil blend (50% Olive, 50% Canola) | Spray | 50% Canola oil, 50% Olive oil |
| 8 | 1/8 | Teaspoon | No-SaltTM | Check with your MD | |
| 9 | 1/8 | Teaspoon | Coarse ground pepper | To Taste | |
| 10 | 1/8 | Teaspoon | Oregano flakes | Fresh leaves | |
| 11 | 1/8 | Teaspoon | Dry Garlic Flakes | ||
| 12 | 1/4 | Cup | Flour, Whole wheat or from whole grains | As if Baking | Add just a little water if too thick |
| 13 | 1/4 | Teaspoon | Baking Powder, Low Sodium | ||
| 14 | 500 | Grams | Egg Creations TM, or egg whites | Store bought | Cholesterol-free egg products |
| 15 | 50 | Grams | Soy-based pizza pepperoni in Denver-like versions | Boca products in most stores | Soy-based ham-like products |
| 16 | |||||
| 17 | |||||
| 18 | |||||
| 19 | |||||
| 20 |
The heartMonitron Nutrition Journal
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 148 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 9.8 | % of Calories |
| 32.3 | % of Calories |
| 57.9 | % of Calories |
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program such as MasterCook or Cook'n to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program such as MasterCook or Cook'n to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
| Food Exchanges | |
| Grain ( Starch ) | 1/2 |
| Lean Meat | 1 1/2 |
| Vegetable | 1/2 |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 104.0 | milligrams | 10.0 | % D. Value |
| Iron | 3.0 | mg | 15.0 | % |
| Zinc | 2.0 | mg | 10.0 | % |
| Vitamin C | 19.0 | mg | 31.0 | % |
| Vitamin A | 2721.0 | i.u. | 54.0 | % |
| Vitamin B6 | 0.1 | mg | 3.0 | % |
| Vitamin B12 | 0.4 | micrograms | 7.0 | % |
| Vitamin B1 | 0.2 | mg | 14.0 | % |
| Riboflavin B2 | 0.6 | mg | 36.0 | % |
| Folacin | 21.0 | mcg | 5.0 | % |
| Niacin | 1.0 | mg | 4.0 | % |
| Total Fat | 2.0 | grams | 2.0 | % D. Value |
| Saturated fat | trace | grams | 1.0 | % |
| MonoUnsaturated fat | 1.0 | grams | 4.0 | % |
| PolyUnsaturated fat | trace | grams | 2.0 | % |
| Cholesterol | 3.0 | mg | 1.0 | % |
| Total Carbohydrate | 12.0 | grams | 4.0 | % |
| Dietary fiber | 2.0 | grams | 7.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 21.0 | grams | 42.0 | % |
| Sodium | 391 | mg | 16.0 | % |
| Potassium | 471 | mg | 13.0 | % |
Serves 4 persons
for Heart Health Diets Version
Nutritional Values - Data Analysis for this Omelette Recipe
Diabetics, like heart disease patients, will also want to keep the dietary fat and cholesterol content low, given the link between the two diseases. In this recipe, one assumes that the omelette will not be the only source of carbohydrates. You may probably have some toasts or some slices of whole wheat bread with the omelette. The fat content is somewhat higher than in the cardiac / heart health version. Preferably, the sources of carbohydrates that will be added to the meal should come from whole-grain sources, so as to provide for a lower glycemic index for the whole meal plan.
Diabetes Care Diets / Notes
The heartMonitron Nutrition Journal
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Serves 4 persons
for Diabetes Diets Version
Ingredients List for this Omelette Recipe
The heartMonitron Nutrition Journal
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 167 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 15.3 | % of Calories |
| 29.9 | % of Calories |
| 54.8 | % of Calories |
| Food Exchanges | |
| Grain ( Starch ) | 1/2 |
| Lean Meat | 1 1/2 |
| Vegetable | 1/2 |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 107.0 | milligrams | 11.0 | % D. Value |
| Iron | 4.0 | mg | 20.0 | % |
| Zinc | 2.0 | mg | 13.0 | % |
| Vitamin C | 22.0 | mg | 36.0 | % |
| Vitamin A | 2851.0 | i.u. | 57.0 | % |
| Vitamin B6 | 0.1 | mg | 3.0 | % |
| Vitamin B12 | 0.5 | micrograms | 9.0 | % |
| Vitamin B1 | 0.3 | mg | 18.0 | % |
| Riboflavin B2 | 0.6 | mg | 36.0 | % |
| Folacin | 23.0 | mcg | 6.0 | % |
| Niacin | 1.0 | mg | 4.0 | % |
| Total Fat | 3.0 | grams | 4.0 | % D. Value |
| Saturated fat | trace | grams | 1.0 | % |
| MonoUnsaturated fat | 4.0 | grams | 8.0 | % |
| PolyUnsaturated fat | 1.0 | grams | 3.0 | % |
| Cholesterol | 3.0 | mg | 1.0 | % |
| Total Carbohydrate | 12.0 | grams | 4.0 | % |
| Dietary fiber | 2.0 | grams | 8.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 23.0 | grams | 46.0 | % |
| Sodium | 401 | mg | 17.0 | % |
| Potassium | 496 | mg | 14.0 | % |
Serves 4 persons
for Diabetes Diets Version
Nutritional Values - Data Analysis for this Omelette Recipe
The cardiac / heart health care version was used as a base. The weight loss variation of this omelette / frittata recipe aims at reducing the caloric intake while maintaining adequate nutritional values. The amount of oil was slightly reduced. So was the amount of pepperoni and the amount of flour Balance with accompanying dishes so as not to exceed your set caloric intake. Use an oil sprayer similar to the one shown in the "directions", in order to keep the caloric intake down. Why not replace the usual cola with hM tea mix ( 1 bag black Earl Grey + 1 bag green tea ) or unsweetened ice-tea ?
Weight Loss, Control and Maintenance Diets / Notes: Look out for unwanted hidden calories, in all meal plans
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Serves 4 persons
DIFFERENCES from Cardiac / Heart Health Version :
1 Teaspoon Oil blend
1/8 cup Flour, whole Grain (wheat)
40 grams soy-based pepperoni
1 Teaspoon Oil blend
1/8 cup Flour, whole Grain (wheat)
40 grams soy-based pepperoni
Weight Loss and Management Diets Version
Ingredients List DIFFERENCES for this
Omelette Recipe
Omelette Recipe
The heartMonitron Nutrition Journal
- Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Omelette / Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Serves 4 persons
Weight Loss and Management Diets Version
Nutrition Facts
Will vary according to each person's profile and weight loss goals
Nutritional Analysis for this Omette Recipe
The weight loss version described above yields 132 Kilocalories. 10.0% from fat, 62.0% from carbohydrate and 35.2% from protein.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results for your own variation of this omelette should be close to that of the heart health recipe, depending on the extent of the changes you make.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results for your own variation of this omelette should be close to that of the heart health recipe, depending on the extent of the changes you make.
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
The heartMonitron Nutrition Journal
"How to" make a very low-fat, near cholesterol-free Omelette:
Cooking Directions
Cooking Directions
Place the chopped green onions, green pepper, carrots, asparagus and broccoli in microwave safe or ovenproof plate. Spray a fine mist of canola and/or olive oil on top, for spice adherence. Sprinkle the vegetables with some "no-Salt TM" (check with your MD), and the other spices. Stir. Heat 30 second in microwave to drive the flavour into the oil element. Add the other ingredients, except for the slices of fat-free cheese. and mix together. Cover whith a microwave safe cover. Cook at high intensity for 2 minutes. Let rest for 20 seconds. Repeat process till cooked. Test with knife to insure that the center is cooked. Add the slices of fat-free cheese on top of hot omelette. Baking is also a suitable cooking alternative. As you experiment with these methods, your finished dish will correspond more and more to your definition of the perfect omelette or frittata.
A key to keeping the fat content low is to use an oil sprayer. Depending on the brand, a one second spray adds only one gram of oil ( 9 KCal).
A key to keeping the fat content low is to use an oil sprayer. Depending on the brand, a one second spray adds only one gram of oil ( 9 KCal).
Serving
suggestion,
Meal Plan
Example
suggestion,
Meal Plan
Example
+
+
+
=
+ / - 700 Calories
or
your own target
for Calories
or
your own target
for Calories
You may want to serve this omelette or frittata with a blend of healthy juices such as cranberry and blueberry (unsweetened), a mediterranean salad or some fruits, Slices of whole wheat or whole grain bread and a blend of artery taming teas.
+
hM Cranberry and
Blueberry Mix
Blueberry Mix
hM Tea Mix
Your whole
meal yields
meal yields
Diet Planner Analysis
| Cardio | Energy 433KCal | %Cal from fat 13.0 | %Cal from Carb 60.0 | %Cal from Protein 28.0 |
| for Diabetics | Energy 452KCal | %Cal from fat 14.0 | %Cal from Carb 58.0 | %Cal from Protein 28.0 |
An oil sprayer is very helpful in keeping a low fat content
There are as many ways to make an omelette as there are chefs or cooks. You should feel free to experiment with other components you deem to be healthy. Note that using ham, meat-based sausages or high fat cheese will ruin the health-friendly virtues of this omelette on account of the very high saturated fat content.
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
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Variations of
Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
Omelette / Denver-like or Frittata - Low-Fat, Near Cholesterol-Free, Healthy Egg Recipe
| Qty | Measure Unit | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 2 | Whole | Green Onions | Finely Chopped | |
| 2 | 1/4 | Cup | Green Pepper | Finely Chopped | |
| 3 | 1/4 | Cup | Carrots | Finely Chopped | Asparagus |
| 4 | 2/3 | Cup | Broccoli | Finely Chopped | Frozen Mix of Vegetables for the above lines |
| 5 | 2 | Slices | Fat-free Cheese | Kraft fat-free mozzarella slices | Shredded fat-free cheese |
| 6 | 1/2 | Tablespoon | Skim Dry Milk Powder | As if Baking | |
| 7 | 2 | Teaspoons | hM oil blend (50% Olive, 50% Canola) | Spray | 50% Canola oil, 50% Olive oil |
| 8 | 1/8 | Teaspoon | No-SaltTM | Check with your MD | |
| 9 | 1/8 | Teaspoon | Coarse ground pepper | To Taste | |
| 10 | 1/8 | Teaspoon | Oregano flakes | Fresh leaves | |
| 11 | 1/8 | Teaspoon | Dry Garlic Flakes | ||
| 12 | 1/4 | Cup | Flour, Whole wheat or from whole grains | As if Baking | Add just a little water if too thick |
| 13 | 1/4 | Teaspoon | Baking Powder, Low Sodium | ||
| 14 | 500 | Grams | Egg Creations TM, or egg whites | Store bought | Cholesterol-free egg products |
| 15 | 70 | Grams | Soy-based pizza pepperoni in Denver-like versions | Boca products in most stores | Soy-based ham-like products |
| 16 | |||||
| 17 | |||||
| 18 | |||||
| 19 | |||||
| 20 |
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program such as MasterCook or Cook'n to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program such as MasterCook or Cook'n to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
Fat-free and Cholesterol free liquid egg products are now available.
The omelette or frittata version that hM has chosen to present here is derived somewhat from the Denver or Western omelette and the Italian Frittata. Using the same principles, you can easily make either a near cholesterol-free cheese omelette (using, for instance slices of fat-free mozarella cheese), a Spanish omelette or many other types. The definition of a perfect omelette will vary according to taste or requirements. Ours is different from the classic French-style omelette which uses fat and cholesterol-rich butter and whole milk. We avoided these ingredients for obvious reasons. It also differs from the classic frittata in that we avoid frying (which may promote cholesterol synthesis by the liver) and favor baking or microwave cooking. Feel free to improvise, as long as you keep the cholesterol and fat content low; this is especially important for heart and diabetic patients.
This recipe also suits MLOV requirements - (Modified Lacto-Ovo Vegetarians).
This recipe also suits most MLOV requirements - (Modified Lacto-Ovo Vegetarians), but since it is not plant-based and uses oil, this recipe can NOT be considered as following the excellent, but strict, heart disease reversal guidelines or princples advocated by Drs. Esselstyn, Ornish or Gould. hM views their nutritional guidelines as being some of the very best for the purpose of caring for heart disease
This recipe also suits MLOV requirements - (Modified Lacto-Ovo Vegetarians).
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.