Diabetes Recipe

Healthy Recipes: Spanish Omelet

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll.

Ingredients - serves 5:

• 5 small potatoes, peeled and sliced
• 1 tablespoon olive oil or vegetable cooking spray
• 1/2 medium onion, minced
• 1 small zucchini, sliced
• 1 1/2 cup green/red peppers, sliced thin
• 5 medium mushrooms, sliced
• 3 whole eggs, beaten
• 5 egg whites, beaten
• Pepper and garlic salt with herbs, to taste
• 3 ounces shredded part-skim mozzarella cheese
• 1 tablespoon parmesan cheese

Procedure:

• Preheat oven to 375°F.
• Cook potatoes in boiling water until tender.
• In a nonstick pan, add oil or vegetable spray and warm at medium heat.
• Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
• In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
• Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

Nutrition Information:
Serving size: 1/5 of omelet
Calories: 242
Carbohydrate: 18 grams
Protein: 19 grams
Fat: 9 grams

Daily Servings According to Diabetes Food Guide Pyramid:
serving from Grains/Beans/Starchy Vegetable group: 1
serving from Meat group: 1
serving from Fat: 1/2