Western Omelet for Two
You can make a vegetable omelet the same way—just omit the ham. Add ½ cup chopped vegetable (such as zucchini, broccoli, or spinach) when you add the green pepper.
- 2 eggs
- 4 egg whites
- Salt to taste
- 1 teaspoon vegetable oil
- ½ cup chopped green pepper
- ¼ cup chopped onion
- ¹⁄³ cup diced ham
- 2 teaspoons butter
1– Beat the eggs, egg whites in a medium bowl, and salt until thoroughly combined.
2– Heat the oil over medium-high heat in a medium nonstick skillet,. Add onion and green pepper, cook, stirring, until slightly softened, about 4 minutes. Stir in ham. Remove from pan and set aside.
3 -Melt the butter over medium-high heat in a large nonstick skillet. Add the egg mixture and cook, covered, for 2-4 minutes or until desired doneness.
4 -On a serving plate, slide the omelet. Place the ham mixture on half of the omelet. Fold the omelette to enclose filling. Cut in half to serve.
Diabetic Exchange: 1 very lean meat; 1½ lean meat; ¾ vegetable; 2 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; ½ lean meat; ¾ vegetable; 1½ fat
Diabetic Exchanges (egg substitute): 1½ very lean meat; ½ lean meat; ¾ vegetable; 1¾ fat
REDUCED SODIUM: Use unsalted butter; omit ham.
Diabetic Exchanges: 1 very lean meat; 1 lean meat; ¾ vegetable; 1½ fat
Tagged: diabetes recipes