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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

Ricotta Mango Omelet

Source: dLife

A traditional low-fat omelet with a tropical flair.

Nutrition Facts

Makes 2 servings
Amount Per Serving

Calories	207.9

Total Carbs	15.2 g

Dietary Fiber	1.4 g

Sugars	2.1 g

Total Fat	9.7 g

Saturated Fat	3.8 g

Unsaturated Fat	1.4 g

Potassium	213.2 mg

Protein	15.2 g

Sodium	484.1 mg

Dietary Exchanges 9.7 Fat, 0.4 Vegetables, 0.6 Fruits, 1.0 Meat, 1.1 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 tsp extra virgin olive oil 4.0
4 each fresh green onions 0.5
0 1/2 cup liquid egg substitute 0.25
0 1/4 tsp black pepper 0.25
0 1/4 tsp salt 0.5
0 1/2 cup part skim ricotta cheese 4.0
4 oz fresh mango

Directions

Heat the oil over low heat in a medium-size pan. Add the onions and saute just until wilted, about 3 to 4 minutes.
Pour the egg substitute over the onions; sprinkle with the salt and pepper. Cover and cook over low heat 3 minutes.
Meanwhile, fold the mango into the ricotta. Spoon the ricotta mixture onto one-half of the omelet. Cover pan and cook 5 minutes, or until the cheese is warmed through.
Slide from the pan, covering the cheese with the other half of the omelet. Serve immediately.