Recipe Details

Scrambled Omelette

Number of Servings: 4

Serving Size: 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!

Name: Amount:
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.

Nutritional Information (per serving)
Calories 309
Calories from Fat 24
Total Fat n/a
Saturated Fat 28g
Cholesterol 229mg
Sodium 497mg
Potassium n/a
Carbohydrates 29g
Dietary Fiber n/a
Sugars 6g
Protein 27g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 2 Starches 3 Lean Meats