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Low Fat Breakfast Omelet

 
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Enjoy this scrumptious breakfast omelet made with mushrooms, ham and cheese.

Yield

4

servings

Prep

15

min

Cook

8

min

Ready

25

min

Trans-fat Free, Low Carb
 

Ingredients

cup mushrooms
sliced
¼ cup scallions, spring or green onions
chopped
¼ cup sweet bell peppers
chopped
*
cup tomatoes
chopped
¼ teaspoon basil
dried leaves
*
teaspoon salt
*
teaspoon black pepper
*
8 ounces liquid egg substitute
fat free, or 4 eggs
¼ cup milk
skim
1 tablespoon margarine
fat free
½ cup cheese
shredded, fat free
3 ounces ham
low-fat, cooked

Directions

Spray non stick skillet with non stick cooking spray and heat over medium heat.

Add all vegetables, cook and stir for 2 to 3 minutes or until tender.

Add basil and ham, cook 1 to 2 minutes or until hot. Remove from skillet and set aside.

In small bowl combine egg product, milk, margarine, salt and pepper.

Spray skillet with non stick spray, pour mixture into skillet.

Cook until bottom is set, with spatula turn over.

Spoon ham-vegetable mixture and cheese on half of omelet; fold other half over top.

Do not over cook, omelet should be moist.

Serve immediately ( yield 2 omelets).

Tips: If you do not have egg beaters, may use 5 egg whites and 1 egg yolk (fat increases to 4 grams/half recipe or 1 omelet.)

May use 98% fat free or the lowest fat lunch meat available in package, or have deli slice ham approximately ⅛ inch thick for chopped ham.

Per Serving Calories 188 Fat 1½ grams

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 143g (5.0 oz)
Amount per Serving
Calories 17056% of calories from fat
 % Daily Value *
Total Fat 11g 16%
Saturated Fat 4g 21%
Trans Fat 0g
Cholesterol 28mg 9%
Sodium 547mg 23%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 2%
Sugars g
Protein 32g
Vitamin A 14% Vitamin C 5%
Calcium 16% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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