Mushroom, Green Pepper and Onion Omelet
Serving Size: 4 ounces meat
Total Servings: 4
Ingredients
- » 3/4 cup good quality marinara sauce
- » 1/2 tsp. balsamic vinegar
- » 1/4 tsp. reduced-sodium soy sauce
- » Freshly ground black pepper, to taste
- » Canola cooking oil spray
- » 1 small onion, cut in crescents
- » 6 medium white mushrooms, thinly sliced
- » 1 medium green bell pepper, seeded, cut in thin strips
- » Salt, as desired
- » 3 large egg whites
- » 1 large egg
- » 1 tsp. grated Parmeggiano-Reggiano cheese
Directions
- 1. In a small saucepan, heat marinara sauce, vinegar and soy sauce,
just until hot. Season with pepper to taste and set aside. - 2. Coat medium non-stick pan liberally with cooking oil spray. Set pan
over medium-high heat. Sauté onion until lightly colored, about 3
minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring
often, until mushrooms are soft, about 4 minutes. Transfer to a
plate. Wipe out pan. - 3.
Whisk egg whites and egg with cheese, a pinch of salt and a few
grinds of pepper. Coat pan with oil spray and heat over medium-
high heat until hot. Add egg mixture, tilting pan to coat bottom
evenly. Reduce heat to medium. Cook until eggs are well-set,
about 4 minutes. Slip spatula gently around edges, then
underneath to loosen omelet. Slide it onto a serving plate. - 4. Spoon filling to cover half of omelet and fold omelet, covering
filling. With a spoon, drizzle sauce in a ribbon effect across
omelet. Serve immediately.
Calories: 158
Protein: 12 g
Sodium: 545 mg
Fat: 5 g
Carbohydrates: 17 g
Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
