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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

Veggie Omelet
 
Source: Chef Michel Nischan

An omelet packed with vegetables and herbs.

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

Nutrition Facts

Makes 1 servings
Amount Per Serving
Calories 243.3
Total Carbs 6 g
Dietary Fiber 1.7 g
Sugars 3 g
Total Fat 16.1 g
Saturated Fat 6.5 g
Unsaturated Fat 9.5 g
Potassium 267.2 mg
Protein 21.6 g
Sodium 336.8 mg
Dietary Exchanges
1 Fat, 1 Meat, 1 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
0.33 cup fresh asparagus , cut into 1-inch pieces
5 tsp chopped red bell peppers
5 tsp fresh chopped onion
0.12 tsp thyme, leaves, ground (or fines herbes)
2 eggs
1.5 tsp grated Parmesan cheese
3 tbsp shredded mozzarella cheese
2 tsp chopped parsley (or chives)
1 cooking spray


Directions
1 Coat 8" skillet with cooking spray. Over medium heat, add the asparagus, peppers, onions, and herbs to skillet. Cook, covered, for about 2 to 3 minutes, stirring often, until vegetables are crisp-tender. Transfer vegetable to small bowl, cover and set aside.
2 In small bowl, whisk eggs.
3 Respray skillet and place over medium-low. Add eggs and without stirring, cook about 2 minutes until set around the edges.
4 Using spatula, lift edges of omelet, allowing the uncooked egg to flow under cooked part. Cook for 1-2 minutes until the eggs are nearly set.
5 Arrange vegetables over half the omelet. Sprinkle with Parmesan cheese and mozzarella cheese.
6 Fold omelet in half. Cook for 1-2 minutes until the cheese is melted and the eggs are completely set.
7 Slide onto serving plate and garnish with parsley or chives.


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Topic: 
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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