Spanish
Omelet This tasty dish provides a healthy array of
vegetables and can be used for breakfast, brunch, or any meal!
Serve with fresh fruit salad and a dinner roll.
Ingredients - serves 5:
- 5 small potatoes, peeled and sliced
- 1 tablespoon olive oil or vegetable cooking
spray
- 1/2 medium onion, minced
- 1 small zucchini, sliced
- 1 1/2 cup green/red peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 whole eggs, beaten
- 5 egg whites, beaten
- Pepper and garlic salt with herbs, to taste
- 3 ounces shredded part-skim mozzarella
cheese
- 1 tablespoon parmesan cheese
Procedure:
- Preheat oven to 375°F.
- Cook potatoes in boiling water until tender.
- In a nonstick pan, add oil or vegetable
spray and warm at medium heat.
- Add the onion and sauté until brown.
Add vegetables and sauté until tender but not brown.
- In a medium mixing bowl, slightly beat
the eggs and egg whites, pepper, garlic salt, and mozzarella
cheese. Stir egg-cheese mixture into the cooked vegetables.
- Oil or spray a 10-inch pie pan or ovenproof
skillet. Transfer potatoes and eggs mixture to pan. Spread
with parmesan cheese and bake omelet until firm and brown
on top, about 20-30 minutes.
Nutrition Information:
Serving size: 1/5 of omelet
Calories: 242
Carbohydrate: 18 grams
Protein: 19 grams
Fat: 9 grams
Daily Servings According to Diabetes Food
Guide Pyramid:
serving from Grains/Beans/Starchy Vegetable group: 1
serving from Meat group: 1
serving from Fat: 1/2
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