SPROUT OMELET

SPROUT OMELET 

Makes 2 servings

Each serving equals one 5 A Day serving

Ingredients
1 cup Mung bean sprouts
1/2 cup bell pepper, diced
1/4 cup green onion, diced
2/3 cup mushrooms, sliced
1/4 cup water chestnuts, diced
1 cup egg substitute
1/4 cup skim milk
2 tsp vegetable oil

In an omelet pan, saute vegetables and bean sprouts in oil for 3-5 minutes.
Remove vegetables and place on a warm plate.
Whip together the egg substitute milk.
Pour egg mixture into the omelet pan and cook on both sides.
Place vegetables in center and fold omelet over.

If using alfalfa sprouts, saute the vegetable 1 to 3 minutes before adding the alfalfa sprouts so that they cook for only 2 minutes.
Cooking alfalfa sprouts changes their taste in an interesting way.

Nutritional information per serving: 

Calories 166, 

Protein 16g, 

Fat 5g, 

Cholesterol 0mg, 

Carbohydrates 16g, 

Fiber 3g, 

Sodium 277mg.

VEGETABLE OMELET

Veggie Omelet

Serve with two soy sausages, whole-wheat toast, and margarine with plant sterols.

Yield: 1 serving

¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil

¼ cup jarred sweet red peppers (found in the condiment section of most supermarkets)

½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional

Cut tough stems off asparagus. Chop the tender portions of the spears into small pieces. Microwave in microwave-safe bowl with water until soft, about 2 minutes.

Heat oil in frying pan.

Add vegetables and saute over medium-high heat until cooked (onion is transparent).

Whisk egg whites together until a froth forms.
Add in egg whites and fry until omelet has reached desired consistency. Top with shredded cheese, cover, and continue heating until cheese has just melted.

Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, 

Fat: 13 g, 

Cholesterol: 0 mg, 

Sodium: 840 mg, 

Carbohydrate: 8 g, 

Dietary Fiber: 2 g, 

Sugars: 2 g, 

Protein: 29 g

ASPERAGUS OMELET

ASPARAGUS OMELET

Serves 2 

eat 5 to 9 a day
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

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

Mixed Vegetable Omelet

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Ingredients

• 1/2 cup(s) egg substitute
• 1/2 cup(s) mixed vegetables, frozen
• 1 ounce(s) cheese, Gouda

Preparation

Beat eggs and fold in 1/2 cup of mixed vegetables and Gouda cheese. Pour into heated skillet. Cook, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Using the spatula, lift and fold an edge of the omelet. Transfer omelet to a warm plate. 

Nutritional Info (Per serving):

Calories: 236, 

Saturated Fat: 5.8g, 

Sodium: 470mg, 

Dietary Fiber: 2g, 

Total Fat: 12g, 

Carbs: 7g, 

Cholesterol: 32mg, 

Protein: 23g

Carb Choices: 0.5

White Omelet

Ingredients

• 1/4 cup(s) cottage cheese, low-fat
• 1 teaspoon margarine
• 3 egg white(s)
• 1 tablespoon milk, fat-free
• 1/4 teaspoon thyme
• 1 dash(es) pepper, black ground
• 1 tablespoon onion(s), green, chopped

Preparation

1. Process cottage cheese in a blender until thick and creamy. Heat margarine in small skillet on medium heat.
2. In a small bowl, whip egg whites, milk, thyme, and black pepper. Pour egg white mixture into hot pan. Swirl mixture around edges of the small skillet. Using a fork, pull the cooked edges inwards so uncooked portion leaks out towards the pan edges. When the top surface is just firm, flip the omelet over.
3. Spoon cottage cheese on half of the omelet. Top with green onion. Check underside to make sure omelet is cooked, then fold omelet carefully with spatula, or cut omelet in half and add top half to omelet. Remove from heat and serve.

Nutritional Info (Per serving):

Calories: 132, 

Saturated Fat: 1g, 

Sodium: 423mg, 

Dietary Fiber: 0g, 

Total Fat: 4g, 

Carbs: 5g, 

Sugars: 3g, 

Cholesterol: 3mg, 

Protein: 18g

Exchanges: 

Other Carb: 0.5, 

Lean Meat: 2, 

Fat: 0.5

Carb Choices: 0.5

Rosemary Potato Frittata

 Frittata is an egg-based dish similar to an omelette or quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs

Prep Time: 15 mins

Cook Time: 17 mins

Total Time: 32 mins

Ingredients

• 4 ounce(s) potato(es), new (tiny), cut into 1/4-inch slices (1 cup)
• 1/4 cup(s) onion(s), red, chopped
• 1/4 cup(s) pepper(s), green, bell, chopped
• 1 cup(s) refrigerated or frozen egg product, thawed, (or 4 eggs)
• 1/2 teaspoon rosemary, fresh, snipped
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• cooking spray
• 1/4 cup(s) cheese, Swiss, shredded

Preparation

1. In a covered 6- to 7-inch nonstick skillet with flared sides, cook potatoes and onion in a small amount of boiling water for 7 minutes. Add sweet pepper. Cook, covered, for 3 to 5 minutes more or until vegetables are tender. Drain in a colander.
2. Meanwhile, in a small bowl, whisk together egg, 1/2 teaspoon rosemary, salt, and pepper. Set aside.
3. Wipe out skillet; lightly coat with cooking spray. Return vegetables to skillet. Pour egg mixture over vegetables. Cook over medium heat, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around the edge, lifting mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg is almost set but still glossy and moist.
4. Remove skillet from heat. Sprinkle with cheese. Let stand, covered, for 3 to 4 minutes or until tip is set and cheese is melted.
5. To serve, cut frittata into wedges. If desired, top each serving with fresh rosemary.

Nutritional Info (Per serving):

Calories: 168, 

Saturated Fat: 3g, 

Sodium: 407mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 15g, 

Cholesterol: 13mg, 

Protein: 17g

Exchanges: 

Starch: 1, 

Lean Meat: 2, 

Fat: 0.5

Carb Choices: 1

TEX-MEX SPINACH OMELET

Tex-Mex Spinach Omelet Recipe

Total Time: 25 mins

Ingredients

• 1 cup(s) refrigerated or frozen egg product, thawed, or 4 eggs
• 1 tablespoon cilantro
• dash(es) salt
• dash(es) cumin, ground
• cooking spray
• 1 ounce(s) cheese, Monterey Pepper Jack
• 3/4 cup(s) spinach, baby
• 1/4 cup(s) pepper(s), red, bell, chopped
• 1/4 cup(s) corn, whole kernel frozen, thawed
• 2 tablespoon onion(s), red, chopped
• 1 tablespoon cilantro, fresh, snipped

Preparation

Tex-Mex Spinach Omelet:
1. In a medium bowl, combine egg product or eggs, cilantro, salt, and cumin. Beat with a whisk or rotary beater until frothy.

2. Coat an unheated 10-inch nonstick skillet with flared sides with nonstick cooking spray. Preheat skillet over medium heat.

3. Pour egg mixture into prepared skillet. Cook, without stirring, for 2 to 3 minutes or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.

4. Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Sprinkle with cheese. Top with three-fourths of the spinach and half of the Corn-Pepper Relish. Using the spatula, lift and fold an edge of the omelet partially over filling. Top with remaining spinach and the remaining relish. Cut omelet in half; transfer omelet to warm plates.
Corn-Pepper Relish: In a small bowl, combine 1/4 cup chopped red sweet pepper; 1/4 cup frozen whole kernel corn, thawed; 2 tablespoons chopped red onion; and 1 tablespoon snipped fresh cilantro.

Nutritional Info (Per serving):

Calories: 142, 

Saturated Fat: 3g, 

Sodium: 393mg, 

Dietary Fiber: 2g, 

Total Fat: 5g, 

Carbs: 9g, 

Cholesterol: 12mg, 

Protein: 17g

Exchanges: 

Vegetable: 0.5, 

Lean Meat: 2

Carb Choices: 0.5

QUICK & EASY OMELET

Quick and Easy Omelet

The indulgence of breakfast in bed is yours to savor with a ready-in-minutes breakfast. Round out the relaxing meal with fresh fruit or juice and toast.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Nonstick cooking spray
2	cups refrigerated or frozen egg product, thawed, or 8 eggs
2	tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil
1/8	teaspoon salt
1/8	teaspoon cayenne pepper
1/2	cup shredded reduced-fat sharp cheddar cheese (2 ounces)
2	cups fresh baby spinach leaves or torn fresh spinach
1	recipe Red Pepper Relish (see recipe)

1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.
Red Pepper Relish: In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tablespoons finely chopped green onion or onion, 1 tablespoon cider vinegar, and 1/4 teaspoon black pepper.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories122
• Total Fat (g)3
• Saturated Fat (g)2
• Cholesterol (mg)10
• Sodium (mg)404
• Carbohydrate (g)7
• Fiber (g)3
• Protein (g)16

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Very Lean Meat (d.e.)2
• Fat (d.e.).5

ITALIAN OMELET

Italian Omelet

Ingredients:

* 1/2 of a box Dreamfields Spaghetti
* 8 eggs or 2 cups egg substitute
* 1/2 cup grated Parmesan cheese
* 3 tablespoons chopped fresh basil, divided
* 1/2 teaspoon salt
* 1/2 teaspoon ground black pepper
* 1-1/2 teaspoons olive oil
* 1 large clove garlic, minced
* 2 tablespoons chopped green onion
* 1 jar (6 ounces) marinated, quartered artichoke hearts, drained
* 1 cup cherry tomatoes, halved
* 1-1/2 ounces diced prosciutto or ham
* Cherry tomatoes (optional)

Directions:

1. Cook pasta according to package directions; drain well.
2. Meanwhile, in large bowl beat eggs, cheese, 2 tablespoons basil, salt
and pepper. Combine cooked pasta with egg mixture; set aside.
3. Heat oil in ovenproof large skillet over medium-high heat. Add garlic and
onion; cook 1 minute. Add artichokes, tomatoes and prosciutto. Cook 3 to
4 minutes until vegetables are softened, stirring occasionally. Gently stir
into pasta mixture and return to skillet.
4. Cover; cook over medium heat 10 to 12 minutes or until egg mixture is
set in center. DO NOT STIR. Remove from heat.
5. Place skillet in oven 4 inches from broiler. Broil 2 to 3 minutes or until
top is browned. Transfer to serving dish. Cool 5 minutes. Garnish with
additional tablespoon of basil and cherry tomato halves, if desired. Cut into
wedges.

Makes 6 Servings

Nutritional Info Per Serving:
Calories: 283
Protein: 19 g
Sodium: 634 mg
Cholesterol: 296 mg
Fat: 13 g
Saturated Fat: 4 g
Dietary Fiber: 4 g
Digestible Carbohydrates: 7 g