Greek Isles Omelet from Healthy Diabetic Recipes

Greek Isles Omelet Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
1/4 cup chopped onion
1/4 cup canned artichoke hearts, rinsed, drained
1/4 cup washed and torn spinach leaves
1/4 cup chopped plum tomato
1 cup cholesterol-free egg substitute
2 tbsp sliced pitted ripe olives, rinsed, drained
1 dash freshly-ground black pepper

Recipe Instructions:

Spray small nonstick skillet with cooking spray; heat over medium heat until hot. Cook and stir onion 2 minutes or until crisp-tender. Add artichoke hearts. Cook and stir until heated through. Add spinach and tomato; toss briefly. Remove from heat. Transfer vegetables to small bowl.

Wipe out skillet and spray with cooking spray. Combine egg substitute, olives and pepper in medium bowl. Heat skillet over medium heat until hot. Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes; as eggs begin to set, gently lift edges of omelet with spatula and tilt skillet so that uncooked portion flows underneath.

When egg mixture is set, spoon vegetable mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate.

This recipe yields 2 servings.

Exchanges Per Serving: 1 1/2 Meat, 1 1/2 Vegetable.

Nutrition Facts: Calories 106; Calories from Fat 27%; Total Fat 3g; Saturated Fat 1g; Protein 12g; Carbohydrates 8g; Cholesterol 0mg; Sodium 512mg; Dietary Fiber 2g.

Comments: Combine artichoke hearts, spinach, tomatoes and ripe olives for a Mediterranean-inspired omelet filling. Cholesterol-free egg substitute keeps the total fat at a mere 3 grams per serving.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 2

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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