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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 148.9
  • Total Fat: 0.6 g
  • Cholesterol: 1.9 mg
  • Sodium: 1,643.6 mg
  • Total Carbs: 12.0 g
  • Dietary Fiber: 3.4 g
  • Protein: 22.5 g

View full nutritional breakdown of Garden Omelet calories by ingredient
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Garden Omelet

Submitted by: KRYSTYL_ROSE

Introduction

Yummy breakfast @ only 150 Calories with all the food groups except grain, which is easily cured with a side of whole wheat toast. This omelet is the equivalent of a 2 egg omelet. Yummy breakfast @ only 150 Calories with all the food groups except grain, which is easily cured with a side of whole wheat toast. This omelet is the equivalent of a 2 egg omelet.
Number of Servings: 1

Ingredients

    3/4 cup All Whites - 100% Liquid Egg Whites (Egg Beaters works as well; or if you want to use real eggs, 2 large eggs. You will need to adjust your calorie count though)
    1/4 cup Fat Free Shredded Mozzarella cheese
    1 Tbsp Peppers (green, yellow, red or a mix)
    1Tbsp onion, finely chopped
    1/8 cup chopped tomatoes
    1/4 cup fresh spinach
    Season to taste (I use Garlic powder, Basil, Oregano, Mrs. Dash - Extra Spicy Blend, and Salt)

Directions

1. Chop vegetables if not already done.
2. LIGHTLY spray a medium size pan (omelet pan works best, this is a pan that has a more rounded edge, similar to a wok) with cooking spray. Heat over medium heat.
3. If you prefer your veggies softer, saute' them before going any further, then set them aside & LIGHTLY Respray pan.
4. When the oil just barely starts to smoke, turn heat down a notch (medium-low), then pour the egg whites into the pan.
5. Let cook for about 30 seconds, add cheese and seasonings.
6. Wait about 1 to 2 minutes more then wiggle your pan in a circular motion until your eggs release from pan in a "pancake" form (They will still be a bit runny in the middle).
7. Add the vegetables to the middle of your egg "pancake". Let cook about 30 seconds.
8. Using a rubber spatula slide under one edge of your omelet. Carefully flip that edge over the middle of your "pancake" so that it covers the toppings. Let cook for another 15 - 30 seconds, until the middle firms up.
9. Pick up the pan and lightly wiggle the omelet out over your plate so that the unfolded edge touches your plate. Then flip the omelet onto your plate so that the folded part lands over the unfolded part making your omelet fall into complete thirds with the toppings enclosed in the middle.
***This takes a LOT of practice, so don't get discouraged if it isn't picture perfect... it will still taste just as wonderful as a garden scramble if you decide you can't get the omelet right or don't want to try in the first place.***

Serves 1

Number of Servings: 1

Recipe submitted by SparkPeople user KRYSTYL_ROSE.






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