Makes:
1 serving
Utensil:
12" Chef's Gourmet Skillet
small mixing bowl
medium mixing bowl
Contributed By:
Janet Potts, RD, LD
Ingredients
Recipe Description:
This vegetable omelet is a large and filling portion for just 176 calories. Start the day off right with a serving of vegetables as well as 15 grams of protein. Amazingly, no added fat is needed to make this omelet.
3
tablespoons
red bell pepper, seeded and chopped
(28
g)
3
tablespoons
green bell pepper, seeded and chopped
(28
g)
2
mushrooms, chopped
3⁄4
teaspoon
fresh rosemary, chopped, or 1⁄4 teaspoon dried (.3 g)
(.5
g)
3⁄4
teaspoon
fresh thyme, chopped, or 1⁄4 teaspoons dried (.3 g)
(.5
g)
1⁄4
teaspoon
garlic, minced
(1
g)
1⁄8
teaspoon
black pepper
(.3
g)
1
egg, beaten
1⁄2
cup
egg substitute (or 4 egg whites)
(120
mL)
2
tablespoons
milk, fat-free
(30
mL)
2
teaspoons
water
(30
mL)
1
tablespoon
mozzarella cheese, shredded, use Cone #1
(7
g)
1
tablespoon
Parmesan, Romano and Asiago cheese blend, grated
(7
g)
Directions:
- Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, place red peppers, green peppers and mushrooms in skillet and sauté for 3 minutes.
- Stir in rosemary, thyme, garlic and pepper. Sauté 1 minute longer. Transfer sautéed vegetables to plate or bowl.
- Blend egg, egg substitute and milk in small bowl.
- Wash skillet and heat again over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, add egg mixture to skillet. Using a teaspoon, carefully drop water around edges of egg mixture. Cover immediately and reduce heat to low. Cook 2 - 3 minutes or until almost set.
- Uncover and sprinkle vegetable mixture and cheese into center of omelet. Using a turner with a sharp edge, carefully lift 1⁄3 of the omelet and fold over center to partially cover filling. Repeat with the opposite side.
- Continue cooking, covered, approximately 1 minute or until fully set. Slide turner under omelet, tilt skillet and carefully lift omelet to serving plate.
Tips:
- In a hurry? Sauté vegetables the night before and refrigerate.
Directions
Tips
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