Start with this recipe if you plan to make several
sandwiches ahead of time. Baking the eggs
results in a square or rectangular omelet that’s
easily cut and/or portioned for your sandwiches.
You can also use a cookie cutter to cut round
egg portions to pop on a round flatbread or
8 eggs (or 1½ cups egg whites only)
;⁄; cup water or low-fat milk
Salt and pepper to taste
2 tablespoons minced parsley or other herbs
and/or spices, optional
2 tablespoons (approximately) olive oil
or melted butter for pan
Preheat oven to 400 F. Grease an 8 x 11-inch pan
with olive oil or butter. Place empty pan in oven.
Meanwhile, in a medium bowl, whisk eggs, water
or milk, salt, pepper and parsley until blended.
Pour into the hot pan, place in the oven and bake
until eggs just puff up and appear set, 15 to 20
minutes. Remove from oven and cut into portions
as required. Makes 6 to 8 servings.
The Costco Connection
Look for fresh ingredients to make these
recipes and other healthful fare at your
local Costco warehouse.
Western Wrap Omelet
1 to 3 teaspoons olive oil or butter, divided
¼ cup finely minced red or green pepper
¼ cup finely minced onion
½ cup finely minced, low-fat smoked turkey
2 tablespoons water or milk
Salt and pepper to taste
1 large salsa or whole-wheat soft tortilla wrap
1 tablespoon Ancho-Paprika Mayonnaise
1 cup mayonnaise
1 teaspoon ancho chili powder
1 to 2 teaspoons smoked paprika
In a small nonstick skillet, heat the olive oil over
medium heat. Add the red or green pepper and
onion, and cook to soften, 2 to 3 minutes. Add the
smoked turkey and cook another 1 to 2 minutes.
Then adjust the heat to low.
Meanwhile, in a small bowl, whisk the eggs with
the water or milk and season with salt and pepper.
Pour over the vegetables in the pan and, using a
spatula, bring the cooked portions of the egg to
the center of the pan, allowing the uncooked egg
to spread out to the pan sides to finish cooking.
When the omelet can be turned, gently turn once
and cook briefly ( 1 to 2 minutes.)
To make Ancho-Paprika Mayo, mix all ingredients
in a small bowl and refrigerate leftovers.
To assemble, place the wrap/tortilla on a flat
surface. Spread with Ancho-Paprika Mayonnaise
if using. Lay the omelet on top of it. Top with a
generous handful of arugula. Then, starting from
one side, roll the wrap into a long roll. Eat as is or
place back in the pan (with 1 teaspoon additional
olive oil). Press with a ceramic plate and grill to
warm the sandwich through, 1 to 2 minutes,
turning once. Makes 1 serving.
Egg White Herb Omelet
½ teaspoon olive oil
2 egg whites
2 tablespoons low-fat milk
2 teaspoons minced herbs
(dill, parsley, chives or a mixture)
Salt and pepper to taste
1 slice of multi-grain flat bread
(big enough to fold in half or split
horizontally), or a soft whole-grain tortilla
Asiago cheese, shaved (to taste)
In a small nonstick skillet, heat the olive oil on
medium. Meanwhile, in a small bowl, whisk the
egg whites with the milk and the herbs. Season
with salt and pepper.
Place a 4-inch cookie cutter in the pan. Carefully
pour the egg whites into the space inside the
cookie cutter (this optional trick, often used by
franchises, will keep the egg in a round shape).
Lower the heat and let the egg white cook until
it is somewhat set, one minute or so. Gently
remove the cookie cutter from the egg (use a
butter knife if required to ease the egg away
from the cookie cutter). Turn the omelet (or egg
white circle) over once to briefly cook the other
side, 15 to 20 seconds.
Meanwhile, warm up or toast the bread. Place
the omelet circle on the bread and top with some
of the cheese. Fold over the flatbread or top with
the top half (if using a wrap, roll it up). Place
back in pan, over low heat, and cover with a
ceramic saucer, pressing slightly, to warm up and
grill the sandwich. Repeat to make more portions
that can be frozen (wrap in plastic and freeze
2 to 4 weeks). Makes 1 serving.
New Sunrise BLT
2 to 3 strips turkey bacon, cut in half
1 teaspoon olive oil
1 to 2 teaspoons sun-dried tomato pesto
1 slice medium or sharp orange cheddar
2 tomato slices
1 lettuce leaf
Grilled or toasted English muffin
(white or multi-grain)
In a small nonstick skillet, heat and brown the
turkey bacon in the olive oil, 2 to 4 minutes.
Place on paper toweling to drain.
Place a round 4-inch cookie cutter in the pan and
gently crack the egg into the space inside the
cookie cutter. Allow the egg to cook over medium-low heat, 2 to 3 minutes. Gently remove the
cookie cutter from the egg (use a butter knife if
required to ease the egg away from the cookie
cutter). Turn the egg over once to briefly cook the
other side, 15 to 20 seconds.
To assemble the sandwich, smear the sun-dried
tomato pesto on one English muffin half. Top with
the egg, then the bacon, cheddar and tomato
slices and lettuce. Top with the other half of the
English muffin and serve. (To save, wrap in plastic
and refrigerate 2 to 3 days. If freezing, omit the
tomato slices and lettuce.)
You can also press this in a pan (put a ceramic plate
on top, pressing slightly) and grill the sandwich (this
will make it stick together a bit better and help melt
the cheese). If opting to press, omit the lettuce and
tomato or wait to take it off the pan to add them
inside the sandwich. Makes 1 serving.
All recipes courtesy of Marcy Goldman.
• When you can, choose organic products.
• Add greens such as arugula or
• Opt for multi- or whole-grain breads.
• Try low-calorie and/or gluten-free
• Use low-fat versions of cheeses
such as cheddar, dry cottage
cheese or cream cheese.
• Use olive oil
(instead of butter).
• Use low-fat sliced
meats (e.g., turkey,
turkey bacon, turkey
that are also