HIGH: saturated fat, protein, cholesterol, calcium, phosphorus, sodium
LOW: fiber, iron, cholesterol
I use a two-percent cheese such as American, Cheddar, or jalapeño Jack. You can also use partskim mozzarella or any fat-free cheese.
- 2 eggs
- 4 egg whites
- Salt to taste
- Ground black pepper to taste
- 2 teaspoons butter
- 2 slices low-fat cheese
1 – In a medium bowl, beat eggs, egg, salt and pepper until well blended white.
2-In a large nonstick skillet, melt butter over medium-high heat. Add the egg mixture and cook for 2-4 minutes or until almost set. Turn. Place slices of cheese on top of eggs. Cook 1 minutes, uncovered, or until cheese is melted.
4 Slide the omelet onto a serving plate, fold the tortilla to enclose filling. Cut in half to serve.
Diabetic Exchanges: 1 very lean meat; 1½ lean meat; 1½ fat
REDUCED CHOLESTEROL: Omit the whole eggs and add 4 additional whites to the mixture. Or use ²⁄³ cup egg substitute (such as Egg Beaters or Egg Scramblers) for the eggs and egg whites.
Diabetic Exchanges (egg whites): 2 very lean meat; ¾ lean meat; 1 fat
Diabetic Exchanges (egg substitute): 1½ very lean meat; ¾ lean meat; 1¼ fat