Healthy and simply delicious, this light and fluffy omelet is chock-full of fresh garden veggies, flavor and cheese.
TOTAL TIME: Prep: 30 min. Bake: 10 min. YIELD:2 servings
4 egg whites
1/4 cup water
1/4 teaspoon cream of tartar
1/4 teaspoon salt
1 teaspoon butter
1 medium tomato, chopped
1 small zucchini, chopped
1 small onion, chopped
1/4 cup chopped green pepper
1/2 teaspoon Italian seasoning
1/3 cup shredded reduced-fat cheddar cheese
1. In a small bowl, beat the egg whites, water and cream of tartar until stiff peaks form. In a large bowl, beat eggs and salt until thick and lemon-colored, about 5 minutes. Fold in the whites.
2. In a 10-in. ovenproof skillet coated with cooking spray, melt butter. Pour egg mixture into skillet. Cook for 5 minutes over medium heat or until puffed and lightly browned on the bottom. Bake, uncovered, at 350° for 10-12 minutes or until a knife inserted 2 in. from edge comes out clean.
3. Meanwhile, in a large skillet, saute the tomato, zucchini, onion, green pepper and Italian seasoning until tender. Carefully run a knife around edge of ovenproof skillet to loosen omelet. With a knife, score center of omelet. Place vegetables on one side and sprinkle with cheese; fold other side over filling. Slide onto a serving plate; cut in half. Yield: 2 servings.
1/2 each: 222 calories, 11g fat (5g saturated fat), 231mg cholesterol, 617mg sodium, 12g carbohydrate (8g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.