Garden Fresh Omelette
|Frozen egg substitute||1⁄2 Cup (8 tbs), thawed|
|Skim milk||2 Tablespoon|
|Minced fresh dill||1 1⁄2 Teaspoon|
|All purpose flour||1 Tablespoon|
|Vegetable cooking spray||1|
|Alfalfa sprouts||1⁄2 Cup (8 tbs)|
|Tomato||1 Medium, thinly sliced|
|Grated parmesan cheese||1 1⁄2 Tablespoon|
Combine first 4 ingredients in a small bowl; stir well, and set aside.
Beat egg whites at high speed of an electric mixer until soft peaks form; add flour, beating until stiff peaks form.
Fold egg white mixture into egg substitute mixture.
Coat a small nonstick skillet with cooking spray; place over medium heat until hot.
Pour half of egg white mixture into skillet, spreading evenly.
Cover and cook 5 minutes or until center is set.
Arrange half of sprouts, tomato, and cheese over one half of omelet.
Loosen omelet with a spatula, and fold in half.
Slide omelet onto a warm serving plate.
Repeat procedure with remaining half of egg white mixture, sprouts, tomato, and cheese.
Serving size: Complete recipe
Calories 455 Calories from Fat 196
% Daily Value*
Total Fat 22 g34.2%
Saturated Fat 6.5 g32.7%
Trans Fat 0 g
Cholesterol 22.8 mg7.6%
Sodium 809.7 mg33.7%
Total Carbohydrates 25 g8.2%
Dietary Fiber 2.4 g9.5%
Sugars 9.7 g
Protein 39 g78.9%
Vitamin A 40% Vitamin C 40.4%
Calcium 41.8% Iron 24.2%
*Based on a 2000 Calorie diet