Asparagus Omelets With Goat Cheese - 6g Carbs, 2g Fiber
From: South Beach Diet (Phase 1)
Jumpstart your morning with this hearty omelet! The creamy texture
of the goat cheese perfectly complements the crunchy asparagus.
Serves: 4
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 Tbsp chopped scallions
2 Tbsp chopped fresh thyme leaves
2 Tbsp chopped parsley
1/2 tsp ground black pepper
1/8 tsp salt
1/2 lb asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 Tbsp crumbled reduced-fat goat cheese
Chives, for garnish
In medium bowl, whisk together the egg substitute, eggs, and milk.
Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover
with vented plastic wrap and microwave on high power for 4 minutes,
or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry,
and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium
heat. Pour one-quarter of the egg mixture into the skillet, allowing
it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until
the bottom just begins to set. Sprinkle with 1 tabelspoon of the
cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes,
or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes,
or until the omelet is golden and the cheese is melted. Turn onto a
plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the
remaining ingredients to make 3 more omelets. Garnish with the chives.
Serves: 4
Nutrition per Serving:
180 Calories, 9g Fat, 3g Sat, 19g Protein, 6g Carbs, 2g Dietary Fiber,
450mg Sodium, 215mg Cholesterol
