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Light Denver Omelet: Makes two servings.
Canola cooking spray
1 cup sliced fresh mushrooms (or other vegetable)
1 medium green pepper, chopped
4 green onions, sliced diagonally
¼ teaspoon dried basil
½ cup chicken broth (water can also be used)
3 ounces (1/2 cup slightly heaping) lean ham, cut into 2-inch long strips
½ cup cherry tomatoes, halved (or other tomatoes)
½ cup egg substitute
2 eggs, separated
- Coat a medium nonstick frying pan with canola cooking spray, and cook over medium heat. Add mushrooms, green pepper, green onions, and basil. Sauté about 30 seconds, then pour in the chicken broth (or water) and cook, stirring frequently, until tender. Stir in ham and cherry tomatoes and cook about a minute to heat through.
- Blend egg substitute and egg yolks in medium-sized bowl, set aside. With mixer, beat egg whites until stiff. Fold egg whites into egg-yolk mixture.
- Coat a nonstick omelet or small nonstick or small nonstick frying pan with canola cooking spray (or use ½ teaspoon canola oil or canola margarine), and heat over medium-low heat. Spread half of egg mixture in pan. Heat until top looks firm (about 2 minutes). If your pan cooks hotter than normal, cook over low heat. Flip omelet over to lightly brown other side (about 1 minute.)
- Fill with vegetable-ham filling and fold as desired. Remove to serving plate. Repeat with remaining egg mixture to make two fluffy omelets.
Per serving: 190 calories, 9 grams carbohydrate, 22 grams protein, 7 grams fat, 2 grams saturated fat, 229 milligrams cholesterol, 2 grams fiber, 690 milligrams sodium. Calories from fat: 35 percent.
Magee, E. Tell Me what to Eat if I have Diabetes. The Career Press, Franklin, New Jersey; 1999.