SPANISH OMELET
 This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll.
Serves 5
Ingredients
• 5 small potatoes, peeled and sliced
• 1 tablespoon olive oil or vegetable cooking spray
• 1/2 medium onion, minced
• 1 small zucchini, sliced
• 1 1/2 cup 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 ounces shredded part-skim mozzarella cheese
• 1 tablespoon parmesan cheese
Procedure:
Preheat oven to 375°F.
Cook potatoes in boiling water until tender.
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.
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.
Oil or spray a 10-inch 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
Calories 242
Carbohydrate 18 grams
Protein 19 grams
Fat 9 grams
Daily Servings According to Diabetes Food Guide Pyramid:
1 serving from Grains/Beans/Starchy Vegetable group
1 serving from Meat group
1 serving from Fat
National Diabetes Education Program (NDEP) ndep.nih.gov
NIDDK, National Institutes of Health
|
