PrintAn omelet can be a great way to start the day, but fill it with healthy, high-fiber foods instead of fatty, high-calorie foods to give the most important meal of the day the respect it deserves!
Ingredients:
1 tsp. olive oil, divided
½ green onion, chopped
¼ green bell pepper, thinly sliced
½ cup sliced fresh mushrooms
1 Italian plum tomato, seeded and chopped
1/8 tsp. black pepper or to taste (optional)
1 tsp. fresh parsley
½ cup liquid egg substitute
1 oz. Swiss cheese — low-fat, shredded
1 slice whole grain bread, toasted
1 cup sliced fresh strawberries
Instructions:
Heat ½ teaspoon oil in a nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper (optional); cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm. Wipe down pan if excess cooking liquid remains.
Place parsley and egg substitute in a bowl; stir well with a whisk to combine. Place remaining ½ teaspoon oil in skillet over medium-high heat until heated. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Gently lift edges of omelet, tilting pan to allow uncooked egg mixture to come in contact with pan. Continue cooking until the center is just set (about 7 minutes).
While omelet is in pan, spoon the vegetable mixture evenly over ½ of omelet; top vegetable mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide omelet onto a plate. Serve immediately with toast and berries on the side.
Nutrition Facts
(Serves 1):
Calories: 292
Total Fat: 7.5 g
Saturated Fat: 2 g
Trans Fat: 0 g
Cholesterol: 10 mg
Sodium: 363 mg
Total Carbohydrates: 33 g
Fiber: 7 g
Protein: 26 g
You can eat great and still lose weight! Join eDiets for more delicious recipes that will make slimming down simple.
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