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Ham and Asparagus Omelet

Source of Recipe

Marla


List of Ingredients

DIABETIC HAM AND ASPARAGUS OMELET

- 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




Recipe

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.

Re-spray 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 omelet, 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 omelets. 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 omelets onto a plate, top with
the chopped tomato, and serve hot.

Yield: 1 serving


Nutritional Information Per Serving (1 serving):
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