Vegetable Omelet uses egg whites and healthy vegetables for a most healthful start to your day. Works well as a light dinner.
2 sliced button mushrooms
1/4 red or yellow bell pepper, sliced thinly
1 large shallot, sliced thinly
Freshly ground black pepper
1/2 seeded plum tomato thinly sliced in a bowl
3 egg whites, beaten until almost frothy
1 tablespoon tarragon, coarsely chopped
In a medium nonstick skillet, heat 1 teaspoon of oil over medium heat. Add the mushrooms, and cook until just golden, about 2 minutes. Add the red peppers, and cook until softened, about 2 minutes. Add the shallots, and cook until golden, about 2 minutes. Add the tomatoes. Season with salt and pepper.
Transfer vegetables to a bowl. Wipe out the skillet with a paper towel. In a medium bowl, beat the egg whites until frothy, about 2 minutes.
Heat remaining oil in the skillet. Season egg whites with salt and pepper, and beat for 20 seconds. Pour egg whites into the skillet, and arrange vegetables in the center. Sprinkle with tarragon. Cook until bottom is golden, about 1 minute. Fold in left and right sides.
Carefully lift or slide omelet onto a plate, and serve.
Recipe makes 1 omelet.
Variation: Vegetable Omelet II
1 cup egg substitute
1/3 cup sliced fresh zucchini
1/3 cup sliced fresh yellow pepper
1/3 cup sliced fresh red bell pepper
1/4 cup sliced fresh mushrooms
1/4 cup fresh broccoli florets
2 teaspoons margarine or butter, divided
1 teaspoon Italian seasoning
Fresh chive sprigs, for garnish
In an 8-inch non-stick skillet, over medium heat, saute broccoli, mushrooms, peppers and zucchini in 1-teaspoon butter or margarine and 1-teaspoon Italian seasoning until tender. Remove from skillet; keep warm.
In same skillet, over medium heat, melt 1-teaspoon margarine or butter. Pour egg substitute into skillet. Cook, lifting edges to allow non-cooked portion ot flow underneath. When almost set, spoon vegetable mixture in center of omelet. Fold two halves over vegetable mixture. Slide onto serving plate. Garnish with fresh chives.
Nutrition information per omelet: Calories: 121; Carbohydrate: 7g; Total fat: 5g; Saturated fat: 1g; Sodium: 292mg; Protein: 13g; Cholesterol: 0
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