Diabetes Diet
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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
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