Broccoli Cheddar Omelet

Nutrition Facts

Per serving: Calories: 148 Carbohydrates: 5 g Total Fat: 6 g Saturated Fat: 2 g Cholesterol: 7 mg Protein: 17 g Fiber: 0 g Sodium: 706 mg Carb Choices: 0.5

Ingredients

1 individual serving package broccoli with cheese sauce (1/2 cup), microwaved according to package directions
6 egg whites or 1 cup egg substitute
1/4 teaspoon dill weed
Salt and pepper to taste
1/8 teaspoon Worcestershire sauce
2 teaspoons heart-healthy butter-flavored spread or margarine
2 slices 1% or 2% cheddar or American cheese

Directions

1. Strain most of the sauce from the broccoli into a medium bowl. To the sauce, add the egg whites, dill weed, salt and pepper, and beat until combined.

2. Return the broccoli to the plastic container and stir in the Worcestershire sauce.

3. Melt the butter spread in a 10-inch nonstick skillet to coat
the bottom. When hot, add the egg mixture. Cook over medium-high heat, lifting the edges with a spatula while tilting the skillet to let the uncooked portion flow underneath. When the top is only slightly runny, slide the omelet onto a dinner plate, then return it to the skillet, flipping it over to cook the top.

4. Lay the slices of cheese in the center on the top of the omelet and top with broccoli. Fold the omelet in half over the filling. Slide onto the serving plate and cut into 2 servings.

07/05/2011 11:02 am | by Jennifer