When the local markets are in full bloom it is fun to play around with the many fresh produce available. Enjoy trying this recipe with different veggies! Also a great way to use up leftover cooked vegetables from your fridge.
- Nonstick cooking spray
- 1/4 cup frozen whole-kernel corn, thawed
- 1/3 cup chopped zucchini
- 3 tablespoons chopped green onions
- 2 tablespoons water
- 1/4 teaspoon black pepper or 1/4 teaspoon Extra Spicy Mrs. Dash
- 2 large egg whites
- 1 whole large egg
- 1 ounce shredded low fat sharp cheddar cheese
Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, and onions to pan; saute 4 minutes or until vegetables are crisp-tender. Remove from heat. Heat a 10″ nonstick skillet over medium-high heat. Combine water, pepper (or Mrs. Dash), egg whites and egg in a bowl, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of the omelet with a spatula, tilting the pan to allow uncooked egg mixture to come in contact with the pan. Spoon vegetable mixture onto half of omelet, sprinkle cheese over vegetable mixture. Loosen omelet with a spatula and fold in half. Cook two minutes more or until cheese melts. Carefully slide omelet onto a plate.
- Calories: 187 KCal
- Protein: 22 g
- Carbohydrates: 11 g
- Fibre: 1.6 g
- Total Fat: 6 g
- Sodium: 270 mg
- Phosphorus: 218 mg
- Potassium: 352 mg
Servings per recipe: 1
Serving size: 1
3 protein
1 vegetable
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
