Vegetable-Swiss Omelet

Swiss cheese adds a rich, mild cheese flavor to the omelet; if you want a sharper flavor, use reduced-fat Cheddar.

Yield: 2 servings (serving size: 1 omelet)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 124
  • Calories from fat: 0.0%
  • Fat: 1.6g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 21.3g
  • Carbohydrate: 5.1g
  • Fiber: 0.9g
  • Cholesterol: 10mg
  • Iron: 2.2mg
  • Sodium: 611mg
  • Calcium: 326mg

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

Preparation

  1. 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. 2. Beat egg whites until stiff peaks form; set aside.
  3. 3. Combine egg substitute and next 5 ingredients in a small bowl; stir well. Gently fold egg whites into egg substitute mixture.
  4. 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
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