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Spanish Omelet
Courtesy of National Diabetes Educational Program
Servings: 5
Prep Time: 15 Min. Cook Time: 30 Min. What you need:
(click + to add ingredients to your shopping list)
+ 5 small potatoes, peeled and sliced
+ 1 Tbsp. olive oil or vegetable cooking spray + 1/2 medium onion, minced + 1 small zucchini, sliced + 1 1/2 c. green/red peppers, sliced thin + 5 medium mushrooms, sliced + 3 whole eggs, beaten + 5 egg whites, beaten + pepper and garlic salt with herbs, to taste + 3 oz. shredded part-skim mozzarella cheese + 1 Tbsp. low-fat Parmesan cheese What to do:
1. Preheat oven to 375°F.
2. Cook potatoes in boiling water until tender. 3. In a nonstick pan, add oil or vegetable spray and warm at medium heat. Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown. 4. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. 5. Oil or spray a 10" pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes. Nutrition Information: Serving size: 1/5 of omelet * Nutritional information does not include suggested side dishes. Wine pairings:
Tempranillo, Sangria, Beaujolais
Nutritional information:
Calories: 260; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 135mg; Total Carbs: 30g; Fiber: 3g; Protein: 16g; Sodium: 240mg; Potassium: 1028mg;
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