Garden-Fresh Omelets

Garden-Fresh Omelets

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From: Diabetic Living Magazine

These omelets are chock-full of a fresh vegetable salsa, made with tomatoes, cucumber, avocado and fragrant herbs. Make the salsa ahead and your breakfast will be ready even sooner!

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 1⅓ cups coarsely chopped tomatoes, drained
  • 1 cup coarsely chopped, seeded cucumber
  • ½ of a ripe avocado, halved, seeded, peeled and chopped
  • ½ cup coarsely chopped red onion (1 medium)
  • 1 clove garlic, minced
  • 2 tablespoons snipped fresh parsley
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 2 eggs
  • 1½ cups refrigerated or frozen egg product, thawed
  • ¼ cup water
  • 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon crushed red pepper
  • ¼ cup crumbled reduced-fat feta cheese

Preparation

  • Prep

  • Ready In

  1. For salsa, in a medium bowl stir together tomatoes, cucumber, avocado, onion, garlic, parsley, vinegar and 1 teaspoon of the oil. Set aside (see Tip).
  2. In a medium bowl, whisk together eggs, egg product, the water, oregano, salt, black pepper and crushed red pepper. For each omelet, in an 8-inch nonstick skillet heat ½ teaspoon of the remaining oil over medium heat. Add ½ cup of the egg mixture to skillet. Stir eggs with a spatula until mixture resembles cooked egg pieces surrounded by liquid. Stop stirring, but continue cooking until egg is set. Spoon ⅓ cup of the salsa over one side of the cooked egg mixture. Remove from skillet; fold omelet over the filling. Repeat to make four omelets total.
  3. Serve each omelet with one-fourth of the remaining salsa. Sprinkle each omelet with 1 tablespoon of the feta cheese.
  • To make ahead: If desired, make the salsa ahead and cover and chill it for up to 8 hours.

Nutrition information

  • Serving size: 1 omelet, about ¾ cup salsa and 1 tablespoon reduced-fat feta cheese
  • Per serving: 201 calories; 12 g fat(3 g sat); 2 g fiber; 9 g carbohydrates; 15 g protein; 43 mcg folate; 108 mg cholesterol; 4 g sugars; 2,088 IU vitamin A; 14 mg vitamin C; 93 mg calcium; 3 mg iron; 405 mg sodium; 469 mg potassium
  • Nutrition Bonus: Vitamin A (42% daily value), Vitamin C (23% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 fat, 2 lean protein, 1 vegetable

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