Egg White Omelet with Mushrooms Peppers and Herbs
Yield: 4 servings
Source: "Cooking with The Diabetic Chef" by Chris Smith
2 tsp butter
1/2 pound mushrooms, sliced
1 red bell pepper, diced
1 yellow bell pepper, diced
2 sprigs fresh thyme, leaves removed and chopped
2 sprigs fresh oregano, leaves removed and chopped
1 bunch fresh chives, chopped
Nonstick cooking spray
8 large eggs
1 Tbsp water
Melt 1 teaspoon of the butter in a pan over medium heat.
Add the mushrooms and cook for 4-5 minutes, or until
slightly brown. Remove the mushrooms and set aside.
Melt another teaspoon of butter in the pan. Add the
red and yellow bell peppers. Cook until tender, about
4-5 minutes. Remove the peppers and set aside. Combine
the chopped herbs in a bowl and mix.
For each omelet, crack two eggs into a bowl and remove
the yolks. Add 1-1/2 teaspoon of water for every two
eggs and mix well. Spray a pan with nonstick cooking
spray and heat over medium heat. Pour the two egg whites
into the pan. Using a wooden spoon, carefully push the
edge of the egg whites toward the middle of the pan
and allow the raw egg white to spread outward.
When the egg white begins to firm, add 1/4 of the cooked
mushrooms and peppers and 2 teaspoons of the mixed herbs.
Gently press the ingredients into the egg whites. Carefully
roll the egg white so that you can turn it over and cook
the other side for about 30 seconds. Remove the omelet
to a plate and serve.
Nutritional Information Per Serving (1 omelet):
Calories: 80, Fat: 2 g, Cholesterol: 5 mg, Sodium: 215,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 9 g
Diabetic Exchanges: 1-1/2 Very Lean Meat, 1 Vegetable, 1/2 Fat