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Vegetable-Cheddar Omelet

Yield 2 servings (serving size: 1 omelet)
Use any type of reduced-fat cheese you choose--the carbo rating will not change.

Ingredients

  • Cooking spray
  • 1/3 cup chopped zucchini
  • 1/4 cup chopped green onions
  • 1/4 cup chopped tomato
  • 2 large egg whites
  • 3/4 cup egg substitute
  • 2 tablespoons water
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1/4 cup (1 ounce) shredded reduced-fat Cheddar or Swiss cheese

Nutrition Information

  • calories 155
  • caloriesfromfat 0.0 %
  • fat 6.4 g
  • satfat 2.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 19.6 g
  • carbohydrate 4.3 g
  • fiber 0.9 g
  • cholesterol 11 mg
  • iron 2.5 mg
  • sodium 391 mg
  • calcium 198 mg

How to Make It

  1. Coat a 6-inch skillet with cooking spray. Place over medium-high heat until hot. Add zucchini and onions; sauté until tender. Add tomato; cook 1 minute. Transfer vegetables to a small bowl; cover, and keep warm. Set aside.

  2. In a medium bowl, beat egg whites with a mixer at high speed until stiff peaks form. Combine egg substitute and next 4 ingredients in a large bowl. Fold egg whites into egg substitute mixture.

  3. Wipe pan dry, and coat with cooking spray. Place over medium heat until hot. Spread half of egg mixture in pan. Cover; reduce heat to low. Cook 5 minutes or until puffy. Turn omelet; cook 3 minutes or until golden. Slide omelet onto a serving plate. Spoon half of vegetables over half of omelet; sprinkle with 2 tablespoons cheese. Fold omelet in half. Repeat procedure with remaining ingredients. Serve immediately.

  4. carbo rating: 3

The Complete Step-by-Step Low Carb Cookbook