Egg White Omelet Manicotti Style for 1
Transform your breakfast routine with this 'Egg White Omelet Manicotti Style for 1,' an imaginative, protein-packed twist on classic Italian comfort food. Perfectly fluffy egg whites serve as a delicate, low-carb "pasta" shell, encasing a creamy filling of ricotta, Parmesan, and sautéed spinach infused with garlic. Baked to perfection under a blanket of tangy tomato sauce, this single-serving dish is quick, nutritious, and entirely satisfying, making it an ideal choice for health-conscious individuals seeking bold flavors without excess calories. Ready in just 25 minutes, this recipe offers a sophisticated yet simple way to enjoy a wholesome, high-protein meal that feels indulgent while staying light. Garnish with fresh basil for a vibrant finishing touch!
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Ingredients
- 3 large Egg whites
- 1 teaspoon Olive oil
- 3 tablespoons Ricotta cheese
- 1 tablespoon Grated Parmesan cheese
- 1 cup Fresh spinach
- 1 clove Garlic
- 0.5 cup Tomato sauce
- 0.25 teaspoon Salt
- 0.125 teaspoon Ground black pepper
- 1 tablespoon Fresh basil (optional)
Directions
Step 1
Heat 1/2 teaspoon of olive oil in a small nonstick skillet over medium heat.
Step 2
While the skillet heats up, beat 3 egg whites in a small bowl until frothy.
Step 3
Pour the egg whites into the skillet, tilting the pan to spread them evenly. Cook for 2-3 minutes until the edges are set and the top is nearly cooked through. Flip carefully and cook for an additional 30 seconds.
Step 4
Transfer the cooked egg white omelet to a plate and let it cool slightly.
Step 5
In the same skillet, heat the remaining 1/2 teaspoon of olive oil over medium heat. Add the minced garlic and cook for 30 seconds until fragrant.
Step 6
Add the fresh spinach to the skillet and sauté for 1-2 minutes until wilted. Remove from heat and let cool slightly.
Step 7
In a small bowl, mix ricotta cheese, Parmesan cheese, sautéed spinach, salt, and black pepper until combined.
Step 8
Spread the ricotta mixture evenly down the center of the egg white omelet. Carefully roll it up into a tube shape, mimicking a manicotti shell.
Step 9
Preheat the oven to 375°F (190°C). Place the rolled omelet in a small, ovenproof dish and spoon tomato sauce over the top.
Step 10
Bake in the preheated oven for 10 minutes until heated through. For added flavor, garnish with fresh basil.
Nutrition Facts
| Serving size | (326.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 318.2 |
| Total Fat 22.4g | 0% |
| Saturated Fat 6.5g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 33.5mg | 0% |
| Sodium 1065.1mg | 0% |
| Total Carbohydrate 11.3g | 0% |
| Dietary Fiber 2.0g | 0% |
| Total Sugars 3.3g | |
| Protein 19.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 301.8mg | 0% |
| Iron 1.7mg | 0% |
| Potassium 234.0mg | 0% |
Source of Calories