Garden-Fresh Puffy Omelets

Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 155
  • Calories from fat: 0.0%
  • Fat: 3.9g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 19g
  • Carbohydrate: 11.1g
  • Fiber: 1.7g
  • Cholesterol: 8mg
  • Iron: 0.0mg
  • Sodium: 677mg
  • Calcium: 0.0mg


  • 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


  1. Combine first 5 ingredients in a large bowl; set aside.
  2. 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.
  3. 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.
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