Mushroom Carrot Omelette
|Sliced fresh mushrooms||1⁄2 Cup (8 tbs)|
|Non stick spray||1|
|Coarsely shredded carrots||1⁄3 Cup (5.33 tbs)|
|1% fat cottage cheese||1⁄4 Cup (4 tbs)|
|Fat free egg substitute||2⁄3 Cup (10.67 tbs)|
|Dried marjoram||1⁄4 Teaspoon|
|Cracked black pepper||1 Pinch|
In a small saucepan, combine the mushrooms, carrots and 2 tablespoons of the water.
Bring to a boil, then reduce the heat.
Cover and simmer about 3 minutes or until the carrots are just tender; drain.
Stir in the cottage cheese.
Spray an unheated 10" skillet with slanted sides with no-stick spray.
Heat the skillet over medium heat.
In a small bowl, beat together the egg substitute, the remaining tablespoon of water, marjoram and pepper.
Pour into the skillet.
Using a spatula, lift the edges to allow the uncooked egg mixture to flow underneath.
Continue cooking until the egg mixture is set but still glossy and moist on top.
Spoon the vegetable-cheese mixture across the center of the omelet.
Fold the sides of the omelet over the mixture.
Transfer the omelet to a serving plate.
Serving size: Complete recipe
Calories 156 Calories from Fat 20
% Daily Value*
Total Fat 2 g3.4%
Saturated Fat 0.46 g2.3%
Trans Fat 0 g
Cholesterol 1.1 mg0.4%
Sodium 381.8 mg15.9%
Total Carbohydrates 11 g3.8%
Dietary Fiber 2.5 g10.2%
Sugars 6.8 g
Protein 23 g45.1%
Vitamin A 213% Vitamin C 7.8%
Calcium 11.9% Iron 24.8%
*Based on a 2000 Calorie diet