An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature.
Nutrition per serving may change if servings are adjusted.
10 stalks asparagus, trimmed and chopped
1/4 cup plus 1 tablespoon water, divided
2 slices Canadian bacon, diced (1 ounce)
1 teaspoon extra-virgin olive oil
1/2 cup liquid egg substitute, such as Egg Beaters
1/4 cup shredded reduced-fat Cheddar cheese
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
Bring asparagus and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the asparagus is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes.
Add Canadian bacon and oil to the pan and stir to coat. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve.
Per serving: 191 calories; 8 g fat(2 g sat); 3 g fiber;
9 g carbohydrates; 23 g protein;
87 mcg folate; 20 mg cholesterol;
3 g sugars; g added sugars; 1270 IU vitamin A;
9 mg vitamin C; 161 mg calcium; 4 mg iron;
861 mg sodium; 618 mg potassium
More than one serving
I used real eggs (4 of them) and I added tomatoes and green onions just cause!
I doubled this recipe for my husband & I and ended up with enough for 4 servings. Their serving size is far to large for someone watching portion size.
Very filling and pretty tasty. I will use less cheese next time!
Pros: Very Filling
Cons: Hard to Double
September 25, 2009
By: EatingWell User
This was a great recipe. I never thought to put asparagus in an omelet before but it adds great flavor and compliments the bacon well. Very easy to prepare also.
Tom, Abingdon, MD