Low Fat Breakfast Omelet
Enjoy this scrumptious breakfast omelet made with mushrooms, ham and cheese.
Yield
4 servingsPrep
15 minCook
8 minReady
25 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ⅓ | cup |
mushrooms
sliced |
|
| ¼ | cup |
scallions, spring or green onions
chopped |
|
| ¼ | cup |
sweet bell peppers
chopped |
*
|
| ⅓ | cup |
tomatoes
chopped |
|
| ¼ | teaspoon |
basil
dried leaves |
*
|
| ⅛ | teaspoon |
salt
|
|
| ⅛ | teaspoon |
black pepper
|
|
| 8 | ounces |
liquid egg substitute
fat free, or 4 eggs |
|
| ¼ | cup |
milk
skim |
|
| 1 | tablespoon |
margarine
fat free |
|
| ½ | cup |
cheese
shredded, fat free |
|
| 3 | ounces |
ham
low-fat, cooked |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 79 | ml |
mushrooms
sliced |
|
| 59 | ml |
scallions, spring or green onions
chopped |
|
| 59 | ml |
sweet bell peppers
chopped |
*
|
| 79 | ml |
tomatoes
chopped |
|
| 1.3 | ml |
basil
dried leaves |
*
|
| 0.6 | ml |
salt
|
|
| 0.6 | ml |
black pepper
|
|
| 231.2 | ml/g |
liquid egg substitute
fat free, or 4 eggs |
|
| 59 | ml |
milk
skim |
|
| 15 | ml |
margarine
fat free |
|
| 118 | ml |
cheese
shredded, fat free |
|
| 86.7 | ml/g |
ham
low-fat, cooked |
|
Directions
Spray non stick skillet with non stick cooking spray and heat over medium heat.
Add all vegetables, cook and stir for 2 to 3 minutes or until tender.
Add basil and ham, cook 1 to 2 minutes or until hot. Remove from skillet and set aside.
In small bowl combine egg product, milk, margarine, salt and pepper.
Spray skillet with non stick spray, pour mixture into skillet.
Cook until bottom is set, with spatula turn over.
Spoon ham-vegetable mixture and cheese on half of omelet; fold other half over top.
Do not over cook, omelet should be moist.
Serve immediately ( yield 2 omelets).
Tips: If you do not have egg beaters, may use 5 egg whites and 1 egg yolk (fat increases to 4 grams/half recipe or 1 omelet.)
May use 98% fat free or the lowest fat lunch meat available in package, or have deli slice ham approximately ⅛ inch thick for chopped ham.
Per Serving Calories 188 Fat 1½ grams
