Vegetable-Filled Omelets

Vegetable-Filled Omelets

0 Reviews
From: Diabetic Living Magazine

Enjoy this vegetable omelet for breakfast or dinner. Pair it with potatoes or slice of toast for a complete meal.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • ½ cup no-salt-added diced tomatoes with basil, garlic, and oregano, well drained
  • ½ cup cucumber, chopped and seeded
  • ½ cup chopped yellow summer squash
  • ½ ripe avocado, pitted, peeled, and chopped
  • 2 eggs
  • 1 cup refrigerated or frozen egg product, thawed
  • 2 tablespoons water
  • 1 teaspoon dried basil, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • Nonstick cooking spray
  • ¼ cup shredded reduced-fat Monterey Jack cheese with jalapeño chile peppers
  • Snipped fresh chives (optional)

Preparation

  • Prep

  • Ready In

  1. For filling, in a medium bowl stir together tomatoes, cucumber, squash and avocado. Set aside. In a medium bowl whisk together eggs, egg product, water, basil, salt and pepper.
  2. For each omelet, coat an 8-inch nonstick skillet generously with cooking spray. Heat skillet over medium heat. Add a generous ⅓ cup of the egg mixture to hot skillet.
  3. Immediately begin stirring eggs gently but continuously with a wooden spatula until mixture resembles cooked egg pieces surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
  4. Spoon ½ cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. Repeat to make 4 omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets. Sprinkle 1 tablespoon of cheese over each omelet. If desired, garnish with chives.

Nutrition information

  • Serving size: 1 omelet
  • Per serving: 128 calories; 6 g fat(2 g sat); 3 g fiber; 7 g carbohydrates; 12 g protein; 40 mcg folate; 97 mg cholesterol; 4 g sugars; 425 IU vitamin A; 5 mg vitamin C; 120 mg calcium; 2 mg iron; 357 mg sodium; 341 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1½ lean protein, 1 fat, 1 vegetable

Reviews 0