Egg-white omelettes have become a go-to dish for me to get for lunch or breakfast when eating out with family or friends in places with few low-salt, low-fat alternatives. Add some veggies and hold the cheese and you can get a low-salt, low-fat meal.
Egg-white omelettes also can be a quick meal at home with very little fuss. All you need is a frying pan and any veggie odds and ends you have in your refrigerator. I recently made one by first separating the whites from whole eggs instead of going with pre-bought egg whites in a carton. Egg prices have been up because of recent bird flu outbreaks, so shop around. Or wait a while until the supply picks up again.
I used three egg whites and some tomatoes I had handy along with some onions I sliced up. Drop the whites into your frying pan after coating it with a sprayed-on olive oil. As it cooks, add the veggies and then flip it closed. I then flip the whole thing to be sure it all cooks through.
To top it off, I use LocalFolks low-salt, low-sugar ketchup.