French Omelet

With just a few substitutions, you can create a filling breakfast without sacrificing flavor.

| April/May 2006
French Omelet

Quick look

  • prep 10 min    cook 10 min
  • serves 2

Ingredients

  • 2 eggs, lightly beaten
  • 1/2 cup egg substitute
  • 1/4 cup fat-free milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup cubed fully cooked lean ham
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped green pepper
  • 1/4 cup shredded reduced-fat cheddar cheese

    How to make it  20 minutes


  • 2

    In a small bowl, combine the eggs, egg substitute, milk, salt and pepper. Coat a 10-inch nonstick skillet with nonstick cooking spray and place over medium heat. Add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath.

  • 2

    When eggs are set, sprinkle ham, onion, green pepper and cheese over one side; fold omelet over filling. Cover and let stand for 1 minute or until cheese is melted.

Nutritional Information(per serving)

  • Calories: 180
  • Fat: 9g
  • Saturated Fat: 4g
  • Cholesterol: 230mg
  • Sodium: 661mg
  • Protein: 20g
  • Fiber: trace

Diabetic exchanges: 3 lean meat, 1 fat