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    BRK: Oven Omelet


    Source of Recipe


    awsum34

    Recipe Introduction


    servings 6
    points 5

    List of Ingredients




    10 egg whites
    5 eggs
    1 cup fat-free milk
    1/4 teaspoon seasoned salt
    1/4 teaspoon pepper
    1-1/2 cups cubed fully cooked lean ham
    1 cup chopped fresh broccoli
    1 cup (4 ounces) reduced-fat shredded cheddar cheese
    1 medium tomato, seeded and chopped
    3 tablespoons finely chopped onion

    Recipe



    In a bowl, beat the egg whites, eggs, milk, seasoned salt and pepper. Pour into a 10-in. ovenproof skillet coated with nonstick cooking spray. Sprinkle with the ham, broccoli, cheese, tomato and onion. Bake, uncovered, at 350° for 30-35 minutes or until eggs are almost set. Broil 4-6 in. from the heat for 1-2 minutes or until the eggs are set and top is lightly browned. Yield: 6 servings.

    Nutritional Analysis: One slice equals 230 calories, 10 g fat (5 g saturated fat), 210 mg cholesterol, 893 mg sodium, 6 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

 

 

 


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