harmonysky
10-08-2006, 05:53 AM
Posted by Melissa
Very Veggie Omelet
--------------------------------------------------------------------------------
VERY VEGGIE OMELET
From Light and Tasty magazine
I enjoy serving this light and fluffy omelet to my husband, who always appreciates a new twist on breakfast, writes Jane H. from Reddick, Illinois. Its chock-full of garden goodness.
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
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 5-8 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-in. ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350° for 9-10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the 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.
US Points: 4.5
UK Points: 4
Nutritional Analysis: One 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: 2½ lean meat, 2 vegetable.
Very Veggie Omelet
--------------------------------------------------------------------------------
VERY VEGGIE OMELET
From Light and Tasty magazine
I enjoy serving this light and fluffy omelet to my husband, who always appreciates a new twist on breakfast, writes Jane H. from Reddick, Illinois. Its chock-full of garden goodness.
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
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 5-8 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-in. ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350° for 9-10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the 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.
US Points: 4.5
UK Points: 4
Nutritional Analysis: One 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: 2½ lean meat, 2 vegetable.