Asparagus Mushroom Omelets
|Egg whites||5 Large|
|Minced chives||1 Tablespoon (Fresh / Freeze Dried)|
|Cold water||2 Tablespoon|
|Black pepper||1⁄4 Teaspoon|
|Unsalted margarine||2 Tablespoon|
|Finely chopped cooked asparagus/Broccoli||1⁄4 Cup (4 tbs)|
|Finely chopped mushrooms||1⁄4 Cup (4 tbs)|
|Finely chopped ripe tomato||1⁄4 Cup (4 tbs)|
|Minced parsley||1⁄4 Cup (4 tbs)|
In a medium size bowl, combine the egg, egg whites, chives, water, and pepper; whisk just enough to mix lightly.
Melt 1/2 tablespoon of the margarine in a heavy 7 inch skillet over moderately high heat.
Add 1/4 each of the asparagus and mushrooms and cook, stirring, for 1 minute.
Add 1/4 of the egg mixture (about 1/2 cup) and shake the skillet over the heat, stirring, for 30 seconds; then let the omelet cook, undisturbed, for 30 seconds more or until the edges and bottom are set.
With a spatula, either fold the omelet in half or roll it to the edge of the pan and invert it onto a heated plate.
Serving size: Complete recipe
Calories 397 Calories from Fat 265
% Daily Value*
Total Fat 30 g46%
Saturated Fat 6.2 g30.8%
Trans Fat 0 g
Cholesterol 211.5 mg70.5%
Sodium 334.3 mg13.9%
Total Carbohydrates 10 g3.2%
Dietary Fiber 3.3 g13.3%
Sugars 4.5 g
Protein 26 g51.9%
Vitamin A 86.8% Vitamin C 69.4%
Calcium 10.3% Iron 18.8%
*Based on a 2000 Calorie diet