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Spicy spinach and ham egg white omelet

Spicy spinach and ham egg white omelet

Recipe by Lee Herman (macbikegeek)

Simple omelet using egg whites to make this suitable for a diabetic diet and for a low FODMAP diet.

Easy stars

Prep time: 10 minutes

Cook time: 6-10 minutes

Total time: 16-20 minutes

Yield: 1 omelet

Calories per serving: 239

Fat per serving: 10 grams


  • 9 tablespoons
    egg whites
  • 2 ounces
    ham chopped
  • 1 ounce
    baby spinach
  • 1 ounce
    monterrey jack cheese
  • 1/2 teaspoon
    red pepper flakes
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 4 second spray
    non-stick cooking spray

Cooking Directions

  1. Chop ham into small chunks/pieces

  2. Chop baby spinach into small pieces

  3. Shred cheese and keep separate

  4. Froth egg whites in a bowl with fork or egg whisk

  5. Heat omelet pan on high heat for a couple minutes and spray with cooking spray

  6. Pour egg whites into omelet and gently roll pan to get edges of omelet part way up the edge of the pan

  7. Reduce heat to medium high and use the spatula to separate the edges from the pan as the egg whites cook solid out the outside.

  8. Continue to roll the pan to get more layers of egg white on the edges of the omelet and use the spatula to tease the omelet away from the pan so it slides freely

  9. Add the ham and spinach. Sprinkle the cheese over the top. Sprinkle the spices over the cheese.

  10. When the egg white cooks through to the surface, make sure the omelet is sliding freely in the pan.

  11. Tilt the pan over the plate to let the omelet slide out, tilting the pan almost upside down to fold the omelet in half as it slides on to the plate.

~ in a café…Opinions? :)

No WiFi. Talk to each other.

I’m a big fan of WiFi, but I totally get this. We pretty much have electronic-free dinners at home with exceptions when we all feel the need to look something up during a discussion.

The Lion Wakes Today

Posted on


I just upgraded to Lion (aka Mac OS X Version 10.7) on Wednesday, July 20, 2011. Since I didn’t get to do any real study ahead of time, I have been learning on the fly as I try to keep using my Mac for the day to day things I do. As I stumble on to differences, things to do and fix or deal with until they are fixed (especially third-party applications), I’m keeping a list. I’ll keep updating this entry as I find new things. Since this is driven by my personal activities, it is quite haphazard and not a replacement for various resources around the web on preparing for Lion and Lion features.

Upgrade Considerations:

Things I Like:

  • Spotlight search results Finder window allows changing view, including to columns
  • iOS style spelling suggestions
  • Select and open multiple attachments from a Mail message

Things I Don’t Like

  • Application associations with file-types are lost

Things That Are Different

  • Up and down on scroll ball on mouse are reversed from Snow Leopard

Things That Have to be Updated



xkcd: Computer Problems


Not having computer problems today but I liked this summary of life behind the screen.





Orkin for Dinner?

You can’t see the scrumptious pictures of cockroaches and other delectible insect pests that played in the animation loop for the Orkin ad. Fortunately it only played through the critters once. Love that ad placement algorithm…



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