Mushroom and Asparagus Omelets
7g CARB
Serves 4
Total 30 min.
- 4 eggs, lightly beaten, or 1 cup refrigerated or frozen egg product, thawed
- 6 egg whites, lightly beaten, or 1 cup refrigerated or frozen egg product, thawed
- ¼ cup water
- 1 to 2 Tbsp. finely snipped fresh Italian parsley or dill
- Dash salt
- Dash black pepper
- 2 Tbsp. olive oil
- 1½ cups sliced fresh button or cremini mushrooms
- 8 oz. fresh asparagus spears, trimmed and cut into 1-inch pieces
- ½ cup chopped red sweet pepper
- ½ cup sliced green onions
- 1 clove garlic, minced
- ¾ cup shredded reduced-fat Italian-blend cheeses (3 oz.)
1. In a large bowl combine the first six ingredients (through black pepper).
2. In a 10-inch nonstick skillet heat 2 tsp. of the oil over medium-high. Add the next five ingredients (through garlic). Cook 5 to 8 minutes or until mushrooms begin to brown and asparagus is just tender, stirring frequently. Remove vegetables from skillet; cover and keep warm.
3. Heat an 8-inch nonstick skillet with flared sides over medium-high. Add 1 tsp. of the oil, swirling to coat bottom of skillet. Add one-fourth of the egg mixture (about ½ cup); reduce heat to medium. Immediately stir egg mixture gently but continuously until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook 30 to 60 seconds more or until egg mixture is set.
4. Spoon one-fourth of the vegetables onto half of the omelet. Sprinkle with one-fourth of the cheese. Lift and fold the unfilled half of the omelet over filling. Gently slide omelet out of skillet onto a warm plate. Cover and keep warm. Repeat with the remaining oil, egg mixture, vegetables, and cheese to make three more omelets.
PER SERVING (1 omelet each) cal 247, fat 15 g (5 g sat. fat), chol 197 mg, sodium 362 mg, carb 7 g (2 g fiber, 3 g sugars), pro 21 g
