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Nutrition information
Serving: 1 omelet (375 grams)
Servings per recipe: 2
Calories: 237 (92 from fat)
Cholesterol: 251 milligrams
Fat: 10 grams (3 saturated fat, 0 trans fats)
Protein: 27 grams
Sodium: 305 milligrams 
Total carbohydrate: 10 grams (3 fiber, 2 sugars)

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Light Denver omelet

Start your day with this delicious mixture of mushrooms, tomatoes, peppers and ham.

Ingredients

Canola cooking spray
1 cup sliced fresh mushrooms
1 medium green pepper, chopped
4 green onions, sliced diagonally
1/4 teaspoon dried basil
1/2 cup low sodium chicken broth
3 ounces (1/2 cup slightly heaping) lean ham, cut into 2-inch long strips
1/2 cup cherry tomatoes, halved (or other tomatoes)
1/2 cup Egg Beaters® (egg substitute)
2 large eggs, separated

Directions

  1. Coat a medium nonstick frying pan with canola cooking spray, and heat over medium heat.
  2. Add mushrooms, green pepper, green onions, and basil. Sauté about 30 seconds.
  3. Pour in the chicken broth and cook, stirring frequently, until tender.
  4. Stir in ham and cherry tomatoes and cook about a minute to heat through.
  5. Blend egg substitute and egg yolks in medium-sized bowl, set aside.
  6. With mixer, beat egg whites until stiff. Fold egg whites into egg-yolk mixture.
  7. Coat a nonstick omelet or frying pan with canola cooking spray and heat over medium-low heat.
  8. Spread half of egg mixture in pan.
  9. Heat until top looks firm (about 2 minutes). If your pan cooks hotter than normal, cook over low heat. Flip omelet over to lightly brown other side (about 1 minute).
  10. Fill with vegetable-ham filling and fold as desired. Remove to serving plate. Repeat with remaining egg mixture to make two fluffy omelets.











 

Source: Dialog: Living with Diabetes, winter 2006; Magee, E., Tell Me what to Eat if I have Diabetes, The Career Press, Franklin, New Jersey; 1999

First published: 02/01/2000
Last updated: 09/29/2011

Reviewed by: Allina Health's Patient Education Department