Bitsy's Kitchen
Basic Mexican Omelet
2 eggs
1/2 cup egg substitute
1/2 cup nonfat ricotta cheese
2 Tbsp. minced fresh flat-leaf parsley or cilantro
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
This omelet combines whole eggs with egg substitute to keep the fat and cholesterol levels at bay. Light and luscious from the addition of ricotta cheese, it is delicious plain or topped with Ranchero Sauce , warm or at room temperature.
In medium bowl, with fork, beat eggs. Add egg substitute, cheese, parsley, salt and pepper; beat to combine. Spray large nonstick skillet with nonstick cooking spray; heat. Add egg mixture; cook over medium heat, tilting to cover bottom of skillet, until bottom is set. Reduce heat to low; cook 3-4 minutes, until egg mixture is lightly browned on bottom. Remove from heat; let stand, covered, 5-7 minutes, until egg mixture is just set. With spatula, carefully loosen edges of egg mixture; roll as tightly as possible, jelly-roll fashion. Transfer egg roll to serving platter; cut into 4 equal pieces.
Makes 4 servings
EACH SERVING (1 PIECE) PROVIDES: 1 1/4 Proteins, 10 Optional Calories
PER SERVING: 85 Calories, 3 g Total Fat, 1 g Saturated Fat, 109 mg Cholesterol, 247 mg Sodium, 3 g Total Carbohydrate, 0 g Dietary Fiber, 11 g Protein, 186 mg Calcium
VARIATION:
Vegetable Omelet: In small nonstick skillet, heat 1 teaspoon oil; add 1/2 cup sliced onion, mushrooms, green or red bell pepper or spinach, or any combination of vegetables. Cook over medium heat, stirring frequently, until softened; spread over egg mixture before rolling. Add 1/4 Fat and 1/4 Vegetable Selections to Selection Information.
PER SERVING: 99 Calories, 4 g Total Fat, 1 g Saturated Fat, 109 mg Cholesterol, 249 mg Sodium, 4 g Total Carbohydrate, 0 g Dietary Fiber, 11 g Protein, 189 mg Calcium