Post by Karrie on May 25, 2006 19:34:48 GMT -5
1 small onion, chopped
1/4 cup chopped green pepper
1 tbsp butter or stick margarine-NO substitutes
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp dried oregano
1/8 tsp pepper
4 egg whites
1/4 cup water
1/4 tsp cream of tarter
1/4 tsp salt
1/4 cup egg substitute
1/2 shredded reduced-fat cheddar cheese-divided
In a large nonstick skillet, saute onion and green pepper in butter until tender. Add zucchini, tomato, oregano and pepper. Cook and stir for 5-8 min or until veggies are tender and liquid is nearly evaporated. Set aside and keep warm. In a mixing bowl, beat egg whites, water, cream of tarter and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture.
Pour into a 10in OVEN PROOF skillet coated with nonstick cooking spray. Cook over medium heat for 5 min or until bottom is lightly browned. Remove skillet from stove top and put into oven at 350 degrees for 9-10 min or until a knife inserted near the center comes out clean. Spoon veggie mixture over one side of omelet; sprinkle half the cheese over veggies. To fold, score the middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter or plate. Sprinkle with remaining cheese. Cut in half to serve.
2 servings
One serving(half of omelet)=
197 calories, 9 g fat(5 g saturated fat), 21 mg cholesterol, 639 mg sodium, 10 g carbs, 2 g fiber, 19 g protein.
1/4 cup chopped green pepper
1 tbsp butter or stick margarine-NO substitutes
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp dried oregano
1/8 tsp pepper
4 egg whites
1/4 cup water
1/4 tsp cream of tarter
1/4 tsp salt
1/4 cup egg substitute
1/2 shredded reduced-fat cheddar cheese-divided
In a large nonstick skillet, saute onion and green pepper in butter until tender. Add zucchini, tomato, oregano and pepper. Cook and stir for 5-8 min or until veggies are tender and liquid is nearly evaporated. Set aside and keep warm. In a mixing bowl, beat egg whites, water, cream of tarter and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture.
Pour into a 10in OVEN PROOF skillet coated with nonstick cooking spray. Cook over medium heat for 5 min or until bottom is lightly browned. Remove skillet from stove top and put into oven at 350 degrees for 9-10 min or until a knife inserted near the center comes out clean. Spoon veggie mixture over one side of omelet; sprinkle half the cheese over veggies. To fold, score the middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter or plate. Sprinkle with remaining cheese. Cut in half to serve.
2 servings
One serving(half of omelet)=
197 calories, 9 g fat(5 g saturated fat), 21 mg cholesterol, 639 mg sodium, 10 g carbs, 2 g fiber, 19 g protein.
