Western Omelet Breakfast Sandwich Recipe with Ham, Peppers & Salsa

Name: Western Omelet Breakfast Sandwich with Ham, Peppers & Salsa
Prep time: 2017-10-22T00:10:00+00:00
Total time: 2017-10-22T00:20:00+00:00
Yield: Serves 2
Ingredients: 2 large eggs; 1 large egg white; 2 tbsp water; 1 tsp olive oil; 1/3 cup diced red bell pepper; 1 green onion, thinly sliced, white and green parts separated; 2 oz. diced ham (about 1/3 cup); 1/4 tsp ground pepper; 2 whole wheat English muffins, split in half and toasted; 2 tbsp salsa

Feb 1, 2013 by Dara 44 Comments

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The Western Omelet Breakfast Sandwich is a favorite in our house.

Besides breakfast burritos, the most requested weekend breakfast recipe in our house is the breakfast sandwich, narrowly edging out whole wheat gingerbread pancakes and waffles with blueberry syrup. When I churn out these sandwiches for the boys, there is often oozing cheddar cheese and a dollop of ketchup involved. However, my husband and I are usually looking for something on the healthier side of the pan.

Rather than piling on the cheese, we add flavor with fresh vegetables, such as red peppers and green onion, then top the omelet with salsa as we tuck it inside of a whole wheat English muffin. This is based on the ever-popular western omelet, known in some parts as the Denver omelet (in Colorado, presumably). Traditionally, a western omelet is made with yellow onions, green pepper and ham. In our house, however, red bell peppers always trump green onions, and I prefer the subtle taste of green onions in my eggs.

Considering that there is already salt in the ham, as well as in most salsas, I refrained from adding more. But sprinkle away if you prefer an extra pop of saltiness.

Note: I calculated the nutritional data (see below the recipe) using Thomas’ 100% whole wheat English muffins.

The recipe:

In a medium bowl, whisk together the eggs, egg white and water. Set aside.

Heat the olive oil in a medium skillet set over medium heat. Add the red pepper and white pieces of the green onion. Cook, stirring occasionally, until the vegetables are starting to soften.

Add the green parts of the green onion, the ham and the pepper, and cook for 1 more minute. Transfer the mixture to a bowl and set aside.

Wipe out the skillet, set it over medium-high heat and coat it with cooking spray.

Add egg mixture to pan and, with a heat-resistant spatula, immediately start to push the egg from the bottom of the pan, tipping the pan to move uncooked egg into empty spots so that all of the egg gets cooked. See How to: Make an Omelet.

When the egg is mostly cooked, but still slightly liquid on top, add the fillings to one side of the omelet.

Fold over the omelet, cut in half and place one piece of the omelet on each bottom half of the toasted English muffin.

Spoon 1 tablespoon of salsa on each sandwich and top with the other half of the English muffin. Serve.

Other egg recipes you might enjoy:

Cookin’ Canuck’s Make-Ahead Baked Eggs with Bacon, Mushrooms & Sage
Cookin’ Canuck’s Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa
Avocado Pesto’s Soft Boiled Egg Avocado Toast
The Healthy Wife’s Mini Egg White Frittatas
Tasting Independence’s Sweet Potato & Kale Baked Eggs

Western Omelet Breakfast Sandwich with Ham, Peppers & Salsa

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Nutrition Facts
Serving Size	1 breakfast sandwich
Amount Per Serving	As Served
Calories 318kcal Calories from fat 112
% Daily Value
Total Fat 12g	18%
Saturated Fat 3g	15%
Transfat 0g
Cholesterol 208mg	69%
Sodium 861mg	36%
Carbohydrate 32g	11%
Dietary Fiber 6g	24%
Sugars 8g
Protein 21g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

	Calories	2000
Total Fat	Less than	65g
Sat Fat	Less than	25g
Cholesterol	Less than	300mg
Sodium	Less than	2,400mg
Total Carbohydrate		300g
Dietary Fiber		25g

Preparation 10 mins

Cook Time 10 mins

Total Time 20 mins

From the kitchen of Cookin Canuck. www.cookincanuck.com

Serves Serves 2 adjust servings

Ingredients

2 large eggs
1 large egg white
2 tbsp water
1 tsp olive oil
1/3 cup diced red bell pepper
1 green onion, thinly sliced, white and green parts separated
2 oz. diced ham (about 1/3 cup)
1/4 tsp ground pepper
2 whole wheat English muffins, split in half and toasted
2 tbsp salsa

Instructions

In a medium bowl, whisk together the eggs, egg white and water. Set aside.
Heat the olive oil in a medium skillet set over medium heat. Add the red pepper and white pieces of the green onion. Cook, stirring occasionally, until the vegetables are starting to soften.
Add the green parts of the green onion, the ham and the pepper, and cook for 1 more minute. Transfer the mixture to a bowl and set aside.
Wipe out the skillet, set it over medium-high heat and coat it with cooking spray.
Add egg mixture to pan and, with a heat-resistant spatula, immediately start to push the egg from the bottom of the pan, tipping the pan to move uncooked egg into empty spots so that all of the egg gets cooked. (See How to: Make an Omelet)
When the egg is mostly cooked, but still slightly liquid on top, add the fillings to one side of the omelet.
Fold over the omelet, cut in half and place one piece of the omelet on each bottom half of the toasted English muffin.
Spoon 1 tablespoon of salsa on each sandwich and top with the other half of the English muffin. Serve.

by From the kitchen of cookincanuck.com

Recipe Notes

Calories 275.6 / Total Fat 10.5g / Saturated Fat 2.7g / Cholesterol 198.7mg / Sodium 722.7mg / Total Carbohydrates 27.4g / Fiber 4.3g / Sugar 1.9g / Protein 17.6g / WW (Old Points) 6 / WW (Points+) 7