1 egg
4 egg whites
2 tbsp fat-free milk
1/2 tsp dried dill
1/8 tsp salt
dash of fresh ground black pepper
1 tsp butter
1 cup peeled and diced zucchini
In a medium mixing bowl with a wire whisk, whisk together the egg, egg whites, milk, dill, salt and pepper. Whisk until well blended.
In a medium skillet that has been sprayed with nonstick cooking spray, melt the butter. Add the zucchini and cook, stirring occasionally, until browned. Add the egg mixture and cook until eggs are set. Using a spatula lift the edges of the omelet and tilt the skillet allowing the uncooked portion to go to the bottom.
When the eggs are fully cooked, fold over to form the omelet. Cut in half making omelet into two portions.
2 tbsp fat-free milk
1/2 tsp dried dill
1/8 tsp salt
dash of fresh ground black pepper
1 tsp butter
1 cup peeled and diced zucchini
In a medium mixing bowl with a wire whisk, whisk together the egg, egg whites, milk, dill, salt and pepper. Whisk until well blended.
In a medium skillet that has been sprayed with nonstick cooking spray, melt the butter. Add the zucchini and cook, stirring occasionally, until browned. Add the egg mixture and cook until eggs are set. Using a spatula lift the edges of the omelet and tilt the skillet allowing the uncooked portion to go to the bottom.
When the eggs are fully cooked, fold over to form the omelet. Cut in half making omelet into two portions.
Per 1/2 omelet: 100 calories, 5 g (2 sat) fat, 12 g protein, 3 g carbs, 1 g fiber
Diabetic exchanges: 1 1/2 meats, 1 vegetable
Diabetic exchanges: 1 1/2 meats, 1 vegetable
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