French Omelet

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

[quicklook-recipe prep_time=”10 min” cook_time=”10 min” serves=”2″ details=”” ]

[ingredients-list title=”Ingredients” serving_size=””]

  • 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


[step-list-wrapper title=”How to make it” time=”20 minutes”]
[step-item number=”2″ image_url=”” title=”” ]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.[/step-item]

[step-item number=”2″ image_url=”” title=”” ] 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. [/step-item]


[nutrition-info calories=”180″ calories_fat=”” fat=”9g” sat_fat=”4g” choles=”230mg” sodium=”661mg” carbs=”” sugars=”” protein=”20g” fiber=”trace”]

Diabetic exchanges: 3 lean meat, 1 fat


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