Very Veggie Omelet

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* Exported from MasterCook *

 

Very Veggie Omelet

 

Recipe By : Taste of Home's Light & Tasty, Premiere Issue 2001, page 7

Serving Size : 2 Preparation Time :0:00

Categories : Breakfast Vegetables

 

Amount Measure Ingredient -- Preparation Method

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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 popper

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, sauté 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-inch ovenproof skillet coated with nonstick cooking

spray. Cook over medium heat for 5 minutes or until bottom is lightly

browned. Bake at 350F 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.

 

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, 19g protein. Diabetic Exchanges: 2-1/2 lean meat,

2 vegetable.

 

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