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Ham and Swiss Omelet

Yield 2 servings (serving size: 1 omelet)

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

Nutrition 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

How to Make It

  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.

  4. carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook