Ham and Swiss Omelet

recipe

Yield:

2 servings (serving size: 1 omelet)

Recipe from

Oxmoor House

Nutritional Information

Calories 177
Caloriesfromfat 0.0 %
Fat 5.8 g
Satfat 1.7 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 23 g
Carbohydrate 6.6 g
Fiber 0.9 g
Cholesterol 18 mg
Iron 2.5 mg
Sodium 575 mg
Calcium 200 mg

Ingredients

Cooking spray
2 ounces lean ham, chopped
1/4 cup chopped green onions
1/4 cup peeled seeded chopped tomato
Dash of pepper
2 large egg whites
3/4 cup egg substitute
2 tablespoons water
1/2 teaspoon dried basil
1/2 teaspoon hot sauce
1/8 teaspoon pepper
1/4 cup (1 ounce) shredded reduced-fat Swiss cheese, divided

Preparation

1. Coat a 6-inch nonstick skillet with cooking spray; place over medium heat. Add ham, green onions, tomato, and pepper; sauté 2 minutes. Remove ham mixture from pan; set aside, and keep warm.

2. Beat egg whites with a mixer at high speed until stiff peaks form; set aside. Combine egg substitute, water, basil, hot sauce, and pepper in a medium bowl, and stir well. Gently fold egg whites into egg substitute mixture.

3. Recoat pan with cooking spray, and place over medium heat. Pour half of egg white mixture into pan. Cover, reduce heat, and cook 5 minutes or until set (do not stir). Spoon half of ham mixture over omelet, and sprinkle with 2 tablespoons cheese; fold omelet in half. Slide omelet onto a serving plate; set aside, and keep warm. Repeat procedure with remaining egg white mixture, ham mixture, and cheese.

carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook,

Oxmoor House

January 2005
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