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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Swiss-Ham Omelet
  
Source: Chef Michel Nischan

A lean omelet made with ham or Canadian bacon and Swiss cheese.

Rating:
Prep Time: 5 minutes
Cook Time: 15 minutes
Difficulty: INTERMEDIATE
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Nutrition Facts

Makes 1 servings
Amount Per Serving
Calories 175.9
Total Carbs 2.3 g
Dietary Fiber 0.1 g
Sugars 1.4 g
Total Fat 6.7 g
Saturated Fat 2 g
Unsaturated Fat 4.7 g
Potassium 198.8 mg
Protein 25 g
Sodium 451.2 mg
Dietary Exchanges
1 Fat, 1 Meat, 2 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 oz Canadian bacon , diced (or lean ham)
0.5 cup liquid egg substitute
3 tbsp low fat Swiss cheese, diced , shredded
1 tbsp chopped parsley , finely chopped
2 cooking spray


Directions
1 Preheat an 8-inch non-stick skillet over medium heat and coat it with cooking spray.
2 Brown the Canadian bacon (or ham) in the skillet for about 2 minutes. Place the meat in a small, covered dish to keep it warm.
3 Place the skillet over medium-low heat and spray it again.
4 Add the egg substitute and without stirring, cook for about 2 minutes until the edges are set.
5 Using a spatula, lift the edges of the omelet, allowing the uncooked egg to flow below the cooked part. Cook for 1-2 minutes until the eggs are nearly set.
6 Arrange the meat over half of the omelet. Arrange the cheese over the meat. Fold the opposite half over the filling and cook for 1-2 minutes until the cheese is melted and the eggs are completely set.
7 Slide the omelet onto a plate and sprinkle with parsley. Serve hot.
Additional Information
The pan is hot enough when a drop of water sizzles right away.


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Topic:  Lunches
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...
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