Recipe Details

Scrambled Omelette

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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
1:

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

 2:

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

 3:

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

 4:

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

 5:

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

 6:

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
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Zonya Foco, RD, CHFI, CSP

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