Be the first to Onions, bell peppers, zucchini, and tomatoes stuff this light, low-calorie omelet. Feel free to experiment with your own favorite veggies.
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
- 1 small onion, chopped
- 1/4 cup chopped green pepper
- 1 Tablespoon butter or stick margarine
- 1 small zucchini, chopped
- 3/4 cup chopped tomato
- 1/4 teaspoon dried oregano
- 1/8 teaspoon pepper
- 4 egg whites
- 1/4 cup water
- 1/4 teaspoon cream of tartar
- 1/4 teaspoon salt
- 1/4 cup egg substitute
- 1/2 cup shredded reduced-fat Cheddar cheese, divided
Preparation:
In a large nonstick skillet, saute onion and green pepper in butter until tender. Add the zucchini, tomato, oregano, and pepper. Cook and stir for 5 to 8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm.
In a mixing bowl, beat egg whites, water, cream of tartar, and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture.
Pour into a 10-inch ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350 degrees F for 9 to 10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the Cheddar cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve.
Yield: 2 servings
Per serving (half an omelet) equals 197 calories, 9 g fat (5 g saturated fat), 21 mg cholesterol, 639 mg sodium, 10 g carbohydrate, 2 g fiber, 19 g protein.
Diabetic Exchanges: 2-1/2 lean meat, 2 vegetable.
Recipe Source: Jane H. from Reddick, Illinois
Reprinted with permission.
In a mixing bowl, beat egg whites, water, cream of tartar, and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture.
Pour into a 10-inch ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350 degrees F for 9 to 10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the Cheddar cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve.
Yield: 2 servings
Per serving (half an omelet) equals 197 calories, 9 g fat (5 g saturated fat), 21 mg cholesterol, 639 mg sodium, 10 g carbohydrate, 2 g fiber, 19 g protein.
Diabetic Exchanges: 2-1/2 lean meat, 2 vegetable.
Recipe Source: Jane H. from Reddick, Illinois
Reprinted with permission.
