| Denver Omelettes
Ingredients:
2 teaspoons reduced-calorie stick margarine, divided
1 cup chopped onion
1/2 cup coarsely chopped red bell pepper
1/2 cup coarsely chopped green bell pepper
1/3 cup diced 33%-less-sodium ham
4 large egg whites
2 large eggs
1/4 teaspoon salt
Instructions:
1. Melt 1 teaspoon margarine in a
small nonstick skillet over medium-high heat. Add the chopped
onion and bell peppers, and saute 7 minutes or until tender.
Add the diced ham, and saute 1 minute. Remove from pan, and
set the onion mixture aside.
2. Combine egg whites, eggs and salt in a medium bowl; stir
well with a whisk.
3. Melt 1/2 teaspoon margarine in pan over medium heat. Add
1/2 cup onion mixture, spreading over bottom of pan. Pour half
of egg mixture into pan, and top with 1/2 cup onion mixture
(do not stir). Cover, reduce, heat to medium-low and cook 10
minutes or until center is set. Loosen omelette with a spatula
and fold in half. Slide omelette onto a plate; set aside and
keep warm. Repeat the procedure with 1/2 teaspoon margarine,
remaining onion mixture, and remaining egg mixture. Yield: 2
servings (serving size: 1 omelette).
Calories 215 (40% from fat);
Fat 9.5g (sat 2.5g, mono 3.6g, poly 2.1g); Protein 20g; Carb
13.2g; Fiber 2.8g; Chol 235 mg; Iron 1.9mg; Sodium 724mg; Calc
53mg. |
