Author Topic: Veggie Omlette  (Read 1832 times)

Offline Judy

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Veggie Omlette
« on: August 15, 2014, 05:57:04 AM »
I have these most mornings with a slice of toast and milk, juice or coffee.  I use whatever veggies I have in my fridge so it varies from day to day, but here's a recipe with nutrition info.

1/4 cup Egg Beater 100% Egg whites (1/4 cup is equivalent to 2 eggs)
1/4 cup fresh baby spinach, shredded
1 Sweet mini bell pepper, chopped
1/8 cup chopped tomato
2 Tablespoons chopped celery
1/4 cup chopped zucchini squash
2 tablespoons chopped red onion
1 tablespoon low fat feta cheese
2 kalamata olives, chopped
Olive Oil cooking spray

Spray omelet pan with cooking oil
over medium heat, sauté onions, peppers, celery, and zucchini for a couple minutes
add spinach and sauté one more minute
Pour in egg beaters
Work around the edges, gently lifting them and let the egg run underneath the cooked edges.  Do this until it's mostly cooked and there's no longer a pool of egg on top.
Flip the omelet (if you've never done this before, it will take some practice - it's all in the wrist!)
Let cook for a minute or two more.
Add feta, olives and tomatoes to the center of the omelet
Slide out of pan, folding the omelet over as it slides onto the plate so that the tomatoes, olives and feta are inside.

Calories: 119
Total fat: 3g
Sodium 335mg
Carbs: 9g
Protein 13.3g

For a 3 egg omelet, add 3 tbsp. egg white (added Calories: 25, Carb: 1g, Protein: 5g, Sodium: 75mg)

Offline NormaJ2005

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Re: Veggie Omlette
« Reply #1 on: August 17, 2014, 06:27:21 PM »
This  sounds  good to me