"Red meat is not bad for you. Now blue-green meat, that's bad for you!"--Tommy Smothers

Veggie Omelet Recipe

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This recipe for Veggie Omelet, by , is from Cooking With Diabetes, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Contributor:  
Contributor:  
Sadaf A
Added: Friday, April 10, 2009

Category:
Category:

Ingredients:  
Ingredients:  
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmesan cheese

Directions:
Directions:
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Sauté onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Personal Notes:
Personal Notes:
Calories: 158
Protein: 12 g
Sodium: 545 mg
Fat: 5 g
Saturated Fat: 1 g
Carbohydrates: 17 g
Dietary Fiber: 3 g

 

 

 

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