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Vegetable-Swiss Omelet

Yield 2 servings (serving size: 1 omelet)
Swiss cheese adds a rich, mild cheese flavor to the omelet; if you want a sharper flavor, use reduced-fat Cheddar.

Ingredients

  • Cooking spray
  • 1/3 cup finely chopped zucchini
  • 1/4 cup chopped green onions
  • 1/4 cup chopped seeded peeled tomato
  • Dash of pepper
  • 2 large egg whites
  • 3/4 cup egg substitute
  • 2 tablespoons water
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup (2 ounces) shredded reduced-fat Swiss cheese

Nutrition Information

  • calories 124
  • caloriesfromfat 0.0 %
  • fat 1.6 g
  • satfat 1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 21.3 g
  • carbohydrate 5.1 g
  • fiber 0.9 g
  • cholesterol 10 mg
  • iron 2.2 mg
  • sodium 611 mg
  • calcium 326 mg

How to Make It

  1. Coat a 6-inch heavy skillet with cooking spray; place over medium heat until hot. Add zucchini, green onions, and tomato; sauté 2 to 3 minutes or until tender. Stir in dash of pepper. Remove vegetables from pan; set aside, and keep warm.

  2. Beat egg whites until stiff peaks form; set aside.

  3. Combine egg substitute and next 5 ingredients in a small bowl; stir well. Gently fold egg whites into egg substitute mixture.

  4. Place pan over medium heat until hot enough to sizzle a drop of water. Spread half of egg mixture in pan. Cover, reduce heat to low, and cook 5 minutes or until puffy and golden on bottom, gently lifting omelet at edge to judge color. Turn omelet, and cook 3 minutes or until golden. Carefully slide omelet onto a warm plate. Spoon half of vegetable mixture over half of omelet; sprinkle with 1/4 cup cheese, and fold in half. Repeat procedure with remaining egg mixture, vegetable mixture, and cheese.

  5. carbo rating: 4

The Complete Step-by-Step Low Carb Cookbook