1. How to Make an
Egg White Garden
Vegetable Omelette

2. Learning Objectives
1.) You will know how to separate eggs into
whites and yolks
2.) You will know how to cook a delicious
breakfast
3.) You will know how to plate your food in a
creative way

3. Ingredients
- 3 Eggs
- Any Vegetables of your choice
* I used peppers, onions, and zucchini
* No more than 1½ cups total
- 1/3 cup of Cheese
* I used low-fat Cheddar
- 1 tablespoon of olive oil
- Salt and Pepper
- 1 Orange

4. Collect All Ingredients

5. Preparation 1
Dice vegetables into ¼” cubes

6. Preparation 2
Separate the egg’s whites from the
yolks. Repeat three times

7. Nutritional Facts
2 Whole Eggs 3 Egg Whites
-143 Calories - 47.4 Calories
- 10g Fat - 0.3g Fat
- 372mg Cholesterol - 0mg Cholesterol
- 140g Sodium - 164.4g Sodium
- 0.8g Carbs - 0.6g Carbs
- 12.6g Protein - 10.8g Protein
Pros for Egg Whites: Cons for Egg Whites:
They cut out most The use of 3 would
Calories, almost all increase the amount of
Fat, and all Sodium and they also
Cholesterol. have less Protein.

8. Cooking 1
- Turn the stovetop on to medium-high heat
- Put oil in the frying pan and allow it to heat up for 2 minutes

9. Cooking 2
Once the pan is hot, pour vegetables into the
pan and cook until they begin to brown

10. Cooking 3
- Lightly salt and pepper the egg whites
- Scramble the egg whites with a fork for 30-45
seconds

11. Cooking 4
- Once the vegetables
are browned, lower heat
to medium, and pour the
eggs over them.
*Make sure all of the
vegetables are covered

12. Presentation
- While the omelette is cooking, take an orange and cut it
into four equal sections
*** MAKE SURE THE SECTIONS STAY CONNECTED
- Proceed to cut the orange into 6 even slices

13. Cooking 5
When the omelette starts to form and is able to slide
around freely, add the cheese over the top

14. Cooking 6
When the cheese starts to melt, use a spatula to
fold the two sides over each other.

15. Plating
- Take an extra minute to creatively plate the
omelette to impress your guests.

16. Ugh OHH
(alternatives to the omelette)
Scrambled Eggs A Stuffed Whole Wheat Pita
is another good alternative
which adds some healthy
carbohydrates to your
breakfast

17. Enjoy!
- Start your morning off the right way,
and enjoy the breakfast you just made!