Detalles de la receta

Scrambled Omelette

Número de Porciones: 4

Tamaño de la porción: 1 cup of omelette and 1/2 English muffin Prep time: 20 minutes

Not patient enough to make an omelette, but crave the taste? Here's the compromise, and it's healthy, too!

Nombre: Cantidad:
4 oz small potatoes (opt) 2
green bell pepper, seeded and chopped 0.50
chopped small onion 1
turkey sausage patties or 4 slices chopped Canadian bacon 2
whole eggs 4 large
egg whites 6 large
skim milk 0.25 cup
chopped tomato 1
reduced-fat shredded cheddar cheese+ 0.50 cup
grinds fresh ground pepper 15
English muffins or 4 slices whole-wheat bread 2

Scrub potatoes and pierce with fork. Cook for 7 minutes in microwave and then chop. Spray large nonstick skillet with cooking spray.


Sauté onion and pepper with sausage over medium-high heat.


Break sausage patties into chunks and, when finished cooking, add chopped potatoes to sauté.


In medium bowl, whip together eggs, egg whites, and skim milk. Add to sauté and stir constantly.


In small bowl, mix together tomato and cheese. Fold in to sauté when egg whites are almost completely done.


Top with ground pepper. Toast English muffins and serve warm.

Información nutricional (por porción)
Calorías 309
Calorías de grasa 24
Grasa total n/a
Grasa saturada 28g
Colesterol 229mg
Sodio 497mg
Potasio n/a
Carbohidratos 29g
Fibra dietética n/a
Azúcares 6g
Proteína 27g
Vitamina A n/a
Vitamina C n/a
Calcio n/a
Hierro n/a
Ácido fólico n/a
Intercambio alimenticio 2 Starches 3 Lean Meats