Garden-Fresh Puffy Omelets

Recipe from

Nutritional Information

Calories 155
Caloriesfromfat 0.0 %
Fat 3.9 g
Satfat 1.9 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 19 g
Carbohydrate 11.1 g
Fiber 1.7 g
Cholesterol 8 mg
Iron 0.0 mg
Sodium 677 mg
Calcium 0.0 mg

Ingredients

1/2 cup egg substitute
2 tablespoons fat-free milk
1 1/2 teaspoons minced fresh dillweed
1/4 teaspoon salt
1/8 teaspoon pepper
4 large egg whites
1 tablespoon all-purpose flour
Cooking spray
1/2 cup alfalfa sprouts
1 tomato, thinly sliced
1 1/2 tablespoons grated fresh Parmesan cheese

Preparation

Combine first 5 ingredients in a large bowl; set aside.

Beat egg whites with a mixer at high speed until soft peaks form; add flour, beating until stiff peaks form. Fold egg white into egg substitute mixture.

Coat a 6-inch nonstick skillet with cooking spray; place over medium heat until hot. Pour half of egg white mixture into pan, spreading evenly. Cover and cook 5 minutes or until center is set. Layer half each of alfalfa sprouts, tomato, and cheese over half of omelet. Loosen omelet with spatula; fold in half. Slide omelet onto a plate. Repeat procedure with remaining egg white mixture, sprouts, tomato, and cheese. Serve immediately.

Note:

All-New Complete Step-by-Step Diabetic

July 2010
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