French Omelet

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

This cheesy, chock-full-of-flavor omelet is modeled after one that Bernice M. tasted and loved in a Marshfield, Missouri, restaurant. "Mine is so hearty and rich-tasting that folks never guess it's low in fat," she confides.

Preparation time: 10 minutes
Cooking time: 10 minutes

You Will Need
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


What to Do
1. 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.

Serves 2


Nutrition facts: 1/2 omelet equals 180 calories, 9 g fat (4 g saturated fat), 230 mg cholesterol, 661 mg sodium, 4 g carbohydrate, trace fiber, 20 g protein. Diabetic exchanges: 3 lean meat, 1 fat.

From Light & Tasty - April/May 2006

 

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