Post by Karrie on May 27, 2006 11:32:53 GMT -5
FRENCH OMELET
2 eggs, lightly beaten
1/2 cup egg substitute
1/4 cup fat-free milk
1/8 tsp salt, optional
1/8 tsp pepper
1/4 cup LEAN fully cooked ham
1 TBSP chopped onion
1 TBSP chopped green pepper
1/4 cup shredded reduced-fat cheddar cheese
In a small bowl, combine eggs, egg substitute, milk, salt-if using and pepper. Coat a nonstick skillet with nonstick cooking spray and place over med heat. Ass egg mixture. As eggs set, life edges, letting uncooked portion flow underneath.
When eggs are set, sprinkle ham, onion, green pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 min or until cheese is melted.
1/2 omelet=180calories, 9 g fat (4 g saturated), 230 mg cholesterol, 661 mg sodium, 4 g carbs, trice fiber, 20 g protein.
VARIATIONS: instead of ham use chicken; instead of green pepper use ripe olives; instead of reduced fat cheddar cheese use red-fat mexican blend.
PEPPER CHEESE OMELET
2 eggs
4 egg whites
2 tsp fat-free milk
1 tsp paprika
1/4 tsp salt-optional
1/4 tsp pepper
2 TBSP finely chopped onion
2 TBSP finely chopped sweet red pepper
1/4 shredded part-skim mozzarella cheese
In a Small bowl, beat the eggs, egg whites, milk, paprika, salt-if using, and pepper. Coat a 8-in. nonstick skillet with nonstick cooking spray and place over med heat. Add half of the egg mixture. As the eggs set, lift the edges letting the uncooked portion flow underneath.
When the eggs are set, sprinkle half of the onion, red pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 min or until cheese has melted. Repeat with remaining ingredients to make a second omelet.
One omelet=156 calories, 7 g fat (3 g saturated), 221 mg cholesterol, 537 mg sodium, 4 g carbs, 1 g fiber, 17 g protein
VARIATIONS: instead of paprika use dried oregano, instead of onion use diced tomato, instead of the part-skim mozzarella use crumbled feta.
OMELET LORRAINE
2 eggs lightly beaten, 1/2 cup egg substitute
2 TBSP fat-free milk
1 TBSP diced minced onion
1/8 tsp salt-optional
1/8 tsp pepper
2 strips turkey bacon or reduced fat/lean bacon, cooked and crumbled
1/4 red-fat shredded swiss cheese
1 tsp dried parsley flaked
In a bowel, beat the eggs, egg substitute, milk, onion, salt-if using, and pepper. Coat a 10 in. nonstick skillet with nonstick cooking spray and place over med heat. Add egg mixture. As the eggs set, lift the edges, letting the uncooked portion flow underneath.
When the eggs are set, sprinkle the bacon, cheese and parsley over one side; fold omelet over the filling. Cover and let stand for 1 min or until the cheese is melted.
1/2 omelet=183 calories, 9 g fat (3 g saturated), 224 mg cholesterol, 489 mg sodium, 5 g carbs, trace fiber, 20 g protein.
VARIATIONS: instead of bacon strips use diced canadian bacon, instead of swiss cheese use red-fat provolone cheese, instead of parsley flakes use minced chives.
2 eggs, lightly beaten
1/2 cup egg substitute
1/4 cup fat-free milk
1/8 tsp salt, optional
1/8 tsp pepper
1/4 cup LEAN fully cooked ham
1 TBSP chopped onion
1 TBSP chopped green pepper
1/4 cup shredded reduced-fat cheddar cheese
In a small bowl, combine eggs, egg substitute, milk, salt-if using and pepper. Coat a nonstick skillet with nonstick cooking spray and place over med heat. Ass egg mixture. As eggs set, life edges, letting uncooked portion flow underneath.
When eggs are set, sprinkle ham, onion, green pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 min or until cheese is melted.
1/2 omelet=180calories, 9 g fat (4 g saturated), 230 mg cholesterol, 661 mg sodium, 4 g carbs, trice fiber, 20 g protein.
VARIATIONS: instead of ham use chicken; instead of green pepper use ripe olives; instead of reduced fat cheddar cheese use red-fat mexican blend.
PEPPER CHEESE OMELET
2 eggs
4 egg whites
2 tsp fat-free milk
1 tsp paprika
1/4 tsp salt-optional
1/4 tsp pepper
2 TBSP finely chopped onion
2 TBSP finely chopped sweet red pepper
1/4 shredded part-skim mozzarella cheese
In a Small bowl, beat the eggs, egg whites, milk, paprika, salt-if using, and pepper. Coat a 8-in. nonstick skillet with nonstick cooking spray and place over med heat. Add half of the egg mixture. As the eggs set, lift the edges letting the uncooked portion flow underneath.
When the eggs are set, sprinkle half of the onion, red pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 min or until cheese has melted. Repeat with remaining ingredients to make a second omelet.
One omelet=156 calories, 7 g fat (3 g saturated), 221 mg cholesterol, 537 mg sodium, 4 g carbs, 1 g fiber, 17 g protein
VARIATIONS: instead of paprika use dried oregano, instead of onion use diced tomato, instead of the part-skim mozzarella use crumbled feta.
OMELET LORRAINE
2 eggs lightly beaten, 1/2 cup egg substitute
2 TBSP fat-free milk
1 TBSP diced minced onion
1/8 tsp salt-optional
1/8 tsp pepper
2 strips turkey bacon or reduced fat/lean bacon, cooked and crumbled
1/4 red-fat shredded swiss cheese
1 tsp dried parsley flaked
In a bowel, beat the eggs, egg substitute, milk, onion, salt-if using, and pepper. Coat a 10 in. nonstick skillet with nonstick cooking spray and place over med heat. Add egg mixture. As the eggs set, lift the edges, letting the uncooked portion flow underneath.
When the eggs are set, sprinkle the bacon, cheese and parsley over one side; fold omelet over the filling. Cover and let stand for 1 min or until the cheese is melted.
1/2 omelet=183 calories, 9 g fat (3 g saturated), 224 mg cholesterol, 489 mg sodium, 5 g carbs, trace fiber, 20 g protein.
VARIATIONS: instead of bacon strips use diced canadian bacon, instead of swiss cheese use red-fat provolone cheese, instead of parsley flakes use minced chives.