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Broccoli Feta Omelette
Number of Servings: 4
Serving Size: 1/4 of omelette
We used to think that making omelettes was difficult, until we came across this easy method. This omelette makes a nice brunch or luncheon entree.
|olive oil||1 Tbsp|
|chopped broccoli florets||2 cups|
|chopped onion||0.25 cup|
|liquid egg substitute||1.50 cups|
|dried dill weed||1 tsp|
|Salt to taste (optional)|
|reduced-fat finely crumbled feta cheese||0.50 cup|
|whole wheat luncheon rolls (optional)||4|
In a large nonstick skillet with sloping sides, combine the oil, broccoli, and onion. Cook over medium heat, stirring frequently, until the onion is tender, about 5 or 6 minutes.2:
Meanwhile, place the egg substitute in a medium bowl. With a fork, beat in the dill, salt, if desired, and pepper.3:
When the onion is tender, add the egg substitute to the pan, if necessary tipping the pan so that the egg mixture covers the entire bottom. Cook over medium heat for 2 minutes.4:
Sprinkle the cheese evenly over the top of the egg mixture. Cover, reduce heat, and cook an additional 4 to 6 minutes or until the omelette is set.5:
With a plastic spatula, cut the omelette into four servings, and transfer the servings to plates. Serve with luncheon rolls, if desired.
|Calories from Fat 72|
|Total Fat 8g|
|Saturated Fat 2g|
|Dietary Fiber 4g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 2 Starch 1 Fat 1 Medium-Fat Meat|
One-Pot Meals for People with Diabetes, 2nd Edition
Ruth Glick and Nancy Baggett
Revised and better than ever, One Pot Meals for People with Diabetes is your solution to delicious meals in a snap. Nothing is easier than one-pot cooking-prepare your ingredients, combine, and let them cook! And with recipes that cover everything from pasta to casseroles to hearty sandwiches, you've got options for any appetite. Recipes include: Italian Chicken with Peppers and Onions; Fresh Salmon Chowder; Stick-to-the-Ribs Beef Stew; Shepherd's Pie; and Easy Beef and Black Bean Chili.
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