Swiss Cheese and Vegetable Omelet - 6.2g Carbs, 1.5g Fiber, 4.1g Sugar
From: The South Beach Diet Quick & Easy Cookbook
The key to easy omelet making is a nonstick pan, which allows you to
use a minimum amount of oil and still be able to keep the eggs from
sticking or overcooking. Omelets cook quickly, so be sure to have all
of your ingredients s
Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min
Servings: 2
2 tsp olive oil, extra-virgin, divided
1/2 small onion, thinly sliced
1/2 medium bell pepper, any color, cut into 1/4" squares
1 small plum tomato, diced
1/4 tsp Italian seasoning, dried OR dried basil
3 large eggs, lightly beaten
1/4 tsp salt
1 pinch black ground pepper
1 oz cheese, reduced-fat Swiss, finely grated (1/4 cup)
1. Heat 1 teaspoon of the oil in a large nonstick skillet over medium
heat. Add onion and cook until softened, about 3 minutes. Add bell
pepper, tomato, and Italian seasoning; cook 3 minutes more. Transfer
vegetables to a plate.
2. Season eggs with salt and pepper. Heat remaining 1 teaspoon oil
in the same skillet over medium heat, add eggs, and let set for
30 seconds. Using a heatproof spatula, gently lift edges of eggs
while tilting pan to allow uncooked eggs to run underneath until
eggs are set, about 1 minute. Sprinkle cheese and vegetables over
half of omelet. Fold omelet over filling, slide onto a plate, cut
in half, and serve.
Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size: 188 g
Nutrition per Serving:
216 Calories, 136 Calories from Fat, 15.1g Total Fat, 4.8g Saturated Fat,
0g Trans Fat, 289mg Cholesterol, 455mg Sodium, 6.2g Total Carbs,
1.5g Dietary Fiber, 4.1g Sugars, 14.3g Protein
Vitamin A 29% - Vitamin C 82% - Calcium 18% - Iron 13%
Nutrition Grade: B
Good points:
High in selenium
High in vitamin A
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in saturated fat
Very high in cholesterol
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