ASPARAGUS OMELET
Serves 2
eat 5 to 9 a day
Provides 2 vegetable servings per person
Provides 2 vegetable servings per person
And just think, by the time you finish breakfast you've already had 2 servings of vegetables!
8 stalks asparagus
pinch each salt and pepper
1 teaspoon lemon juice
1 tablespoon grated Parmesan cheese
½ teaspoon butter
½ teaspoon non-aromatic olive oil
1 cup egg substitute or 4 eggs
1 cup sliced tomatoes
pinch each salt and pepper
1 teaspoon lemon juice
1 tablespoon grated Parmesan cheese
½ teaspoon butter
½ teaspoon non-aromatic olive oil
1 cup egg substitute or 4 eggs
1 cup sliced tomatoes
1. Snap the tough ends off the asparagus and discard. Cut the tender stalks in 1" pieces. Place in a steamer basket, season with salt and pepper and sprinkle with lemon juice. Steam or microwave 5 minutes or until tender. Set aside.
2. Heat the omelet pan and melt the butter with the oil. Pour in the eggs and cook, pushing the eggs to the center of the pan and tipping the pan to cook evenly. When the eggs are ready, scatter with Parmesan cheese and add the asparagus. Roll up, cut in half, and serve garnished with the tomatoes.
Nutritional Analysis Per Serving:
Per serving with egg substitute:
109 calories
3 g fat
1 g saturated fat
5 g carbohydrates
270 mg sodium
1 g dietary fiber
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