Try this healthy and tasty omelet that starts off your day with 1 serving of vegetables.

Veggie Omelet

Serving Size: 1 omelet
Yield: 4 servings

Cooking spray
1/2 cup shredded zucchini
1/2 small red bell pepper, finely diced
1/2 cup sliced mushrooms
2 cups egg substitute (or 8 whole eggs)
1 1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red pepper flakes
1/2 cup shredded, reduced-fat cheddar cheese

1. Add cooking spray to a large non-stick skillet over medium-high heat. Add zucchini, bell pepper, and mushrooms to pan and saut for 5-6 minutes or until vegetables are soft.
2. Add cooking spray to a small non-stick pan (omelet pan) over medium heat. Pour 1/2 cup egg substitute in hot pan. Sprinkle with salt, pepper and red pepper flakes.
3. Once eggs set up and are still a little runny in the center, spread 1/4 cup of vegetable mixture on one side of eggs. Sprinkle the vegetable mixture with 2 tablespoons cheese.
4. Fold the other half of the eggs over the vegetables and gently flip the omelet using a wide spatula.
5. Repeat process for remaining three omelets.

Nutritional Info: 108 calories, 3 grams total fat, 2 grams saturated fat, 10mg cholesterol, 642mg sodium, 4g total carbohydrate, 1 grams dietary fiber, 16g protein.

*Eliminating the salt in this recipe will reduce sodium to 342 mg sodium per serving.

Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.

Read Lara's bio here.

Read more of Lara Rondinelli's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.

 

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Last Modified Date: June 17, 2013

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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