Spanish Omelet
This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll.
Ingredients - serves 5:
- 5 small potatoes, peeled and sliced
- 1 tablespoon olive oil or vegetable cooking spray
- 1/2 medium onion, minced
- 1 small zucchini, sliced
- 1 1/2 cup green/red peppers, sliced thin
- 5 medium mushrooms, sliced
- 3 whole eggs, beaten
- 5 egg whites, beaten
- Pepper and garlic salt with herbs, to taste
- 3 ounces shredded part-skim mozzarella cheese
- 1 tablespoon parmesan cheese
Procedure:
- Preheat oven to 375°F.
- Cook potatoes in boiling water until tender.
- In a nonstick pan, add oil or vegetable spray and warm at medium heat.
- Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
- In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
- Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.
Nutrition Information:
| Serving size |
1/5 of omelet |
| Calories |
242 |
| Carbohydrate |
18 grams |
| Protein |
19 grams |
| Fat |
9 grams |
Daily Servings According to Diabetes Food Guide Pyramid:
| serving from Grains/Beans/Starchy Vegetable group |
1 |
| serving from Meat group |
1 |
| serving from Fat |
1/2 |
Source: National Diabetes Education Program (NDEP) http://ndep.nih.gov NIDDK, National Institutes of Health, Bethesda, MD