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Ham and Asparagus Omelette (1)

Source of Recipe

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Ham and Asparagus Omelette

"The Complete Diabetes Prevention Plan"
Yield: 1 serving

INGREDIENTS:
- 1/3 cup 1-inch pieces fresh asparagus
- 3 tablespoons diced, lean, reduced-sodium ham
- 1/2 cup fat-free egg substitute
- 3 tablespoons shredded nonfat or reduced-fat white Cheddar, Monterey Jack, or Swiss cheese
- 1 tablespoon chopped, seeded plum tomato

DIRECTIONS:
Coat an 8-inch nonstick skillet with nonstick cooking spray and preheat over medium heat. Add the asparagus and ham, cover, and cook for about 3 minutes, stirring a couple of times, until the asparagus is crisp-tender and the ham is beginning to brown. Remove the asparagus and ham to a small dish and cover to keep warm.

Respray the skillet and place over medium-low heat. Add the egg substitute and cook without stirring for 2 minutes, until set around the edges.

Use a spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or two, or until the eggs are almost set.
Arrange the asparagus and ham and then the cheese over half of the omelette. Fold the other half over the filling and cook for another minute or two, until the cheese is melted and the eggs are completely set.

Slide the omelette onto a plate, top with the chopped tomato, and serve hot.

1 serving equals: Calories: 123, Carbohydrate: 7 g, Cholesterol: 14 mg, Fat: 1 g (Saturated Fat: 0.3 g), Fiber: 0.8 g, Protein: 22 g, Sodium: 619 mg, Calcium: 189 mg ++++ Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable