Garden Boutnty Omelets
|Chopped plum tomatoes||1 Cup (16 tbs)|
|Chopped sweet red peppers||3⁄4 Cup (12 tbs)|
|Chopped scallions||1⁄3 Cup (5.33 tbs)|
|Chopped fresh dill||1⁄4 Cup (4 tbs)|
|Skim milk||2 Teaspoon|
|Ground black pepper||To Taste|
|Shredded reduced fat smoked jarlsberg cheese||4 Tablespoon|
Coat a medium no-stick skillet with no-stick spray and place over medium heat.
Add the tomatoes, red peppers, scallions, and dill; saute for 7 to 10 minutes, or until soft.
Transfer the vegetables to a small bowl.
Wipe out the skillet and coat with no-stick spray.
Return to the heat.
In a medium bowl, whisk together the egg whites, eggs, and milk.
Season with the salt and black pepper.
Pour half of the egg mixture into the skillet and cook, occasionally scraping the bottom of the pan, for 2 to 3 minutes.
Sprinkle half of the vegetable mixture over the eggs and top with 2 tablespoons of the Jarlsberg.
Continue to cook for 3 to 4 minutes, or until the Jarlsberg is melted, the bottom is golden brown, and the eggs are set.
Using a large spatula, flip the omelet in half and transfer to a plate.
Place the plate in a warm oven.
Coat the skillet with no-stick spray.
Use the remaining egg mixture, vegetables, and Jarlsberg to make another omelet.
Calories 164 Calories from Fat 58
% Daily Value*
Total Fat 6 g9.8%
Saturated Fat 2 g9.9%
Trans Fat 0 g
Cholesterol 214.2 mg71.4%
Sodium 405.8 mg16.9%
Total Carbohydrates 12 g3.9%
Dietary Fiber 3.1 g12.5%
Sugars 3.8 g
Protein 17 g33.1%
Vitamin A 61.5% Vitamin C 145.4%
Calcium 11% Iron 13.2%
*Based on a 2000 Calorie diet