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Asparagus & Canadian Bacon Omelet

:  The EatingWell Diet (2007)

Your rating: None Average: 4.4 (12 votes)

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.


READER'S COMMENT:
"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 "
Asparagus & Canadian Bacon Omelet Recipe

1 serving

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. 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.

Nutrition

Per serving: 198 calories; 9 g fat ( 3 g sat , 5 g mono ); 20 mg cholesterol; 7 g carbohydrates; 24 g protein; 3 g fiber; 978 mg sodium; 539 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value), Folate (22% dv), Selenium (21% dv), Iron (20% dv), Calcium, Potassium & Vitamin C (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 3 lean meat


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Recipe Categories

Health & Diet Considerations
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Gluten free
High potassium
High calcium
Healthy weight
Heart healthy
Low saturated fat
Total Time
15 minutes or less
Preparation/ Technique
Saute
Style/Theme
Quick (total 30 min. or less)
Servings
1
Ethnic/Regional
American
Season
Summer
Spring
Meal/Course
Brunch
Breakfast
Ease of Preparation
Easy
Main Ingredient
Pork
Eggs
Type of Dish
Main dish, meat
Publication
The EatingWell Diet (2007)
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