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Vegetable Swiss Omelet

Prep time 6 mins
Cook time 20 mins
Yield 2 servings

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 fat-free 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 Swiss cheese

Nutrition Information

  • calories 155
  • fat 6.4 g
  • satfat 2.7 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; cook, stirring constantly, until tender. Add tomato, and cook an additional minute. Transfer vegetables to a small bowl; cover, and keep warm. Set aside.

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

  3. Wipe skillet dry. Coat skillet with cooking spray; place over medium heat until hot. Spread half of egg mixture in skillet. 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.

Oxmoor House Healthy Eating Collection