Vegetable Omelet
by the Editors of Easy Home Cooking Magazine
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Publications International, Ltd., the Editors of. "Vegetable Omelet." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/vegetable-omelet-recipe.htm> 24 July 2008.
Vegetable Omelet
Yield: Makes 4 servings
Ingredients:
Ratatouille (recipe follows)
Nonstick cooking spray
5
whole eggs
6
egg whites or 3/4 cup cholesterol-free egg substitute
1/4
cup fat-free (skim) milk
1/2
teaspoon salt
1/8
teaspoon black pepper
4
to 6 slices Italian bread
2
cloves garlic, halved
Preparation:
1.
Prepare Ratatouille; keep warm.
2.
Spray 12-inch skillet with cooking spray; heat over medium heat. Beat whole eggs, egg whites, milk, salt and pepper in large bowl until foamy. Pour egg mixture into skillet; cook over medium-high heat 2 to 3 minutes or until bottom of omelet is set. Reduce heat to medium-low. Cover; cook 8 minutes or until top of omelet is set. Remove from heat.
3.
Spoon half of Ratatouille down center of omelet. Carefully fold omelet in half; slide onto serving plate. Spoon remaining Ratatouille over top.
4.
Toast bread slices; rub both sides of warm toast with cut garlic cloves. Serve omelet with toast and fresh fruit, if desired.
Nutritional Information:
| Serving Size: 1/4 of omelet with about 1 cup ratatouille and 1 toast slice | |
| Sodium | 620 mg |
| Protein | 19 g |
| Fiber | 2 g |
| Carbohydrate | 32 g |
| Cholesterol | 266 mg |
| Saturated Fat | 2 g |
| Total Fat | 8 g |
| Calories from Fat | 26 % |
| Calories | 274 |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 1-1/2 |
| Starch | 1-1/2 |
| Fat | 1/2 |
Ratatouille
Yield: Makes about 4 cups
Ingredients:
Nonstick cooking spray
1
cup chopped onion
1/2
cup chopped green bell pepper
2
cloves garlic, minced
4
cups cubed unpeeled eggplant
1
medium yellow summer squash, sliced
1
cup chopped fresh tomatoes
1/4
cup finely chopped fresh basil or 1 teaspoon dried basil
1
tablespoon finely chopped fresh oregano or 1 teaspoon dried oregano leaves
2
teaspoons finely chopped fresh thyme or 1/2 teaspoon dried thyme leaves
Preparation:
1.
Spray large skillet with cooking spray; heat over medium heat. Add onion, bell pepper and garlic; cook and stir 5 minutes or until tender. Add eggplant, summer squash, tomatoes, basil, oregano and thyme. Cover; cook over medium heat 8 to 10 minutes or until vegetables are tender. Uncover; cook 2 to 3 minutes or until all liquid is absorbed.
Cook's Tip:
Fresh eggplant is available year-round. When purchasing an eggplant, look for one that is plump, glossy and heavy. Avoid any with scarred, bruised or dull surfaces.
Nutritional Information:
| Serving Size: 1/2 cup Ratatouille | |
| Sodium | 5 mg |
| Protein | 1 g |
| Fiber | 2 g |
| Carbohydrate | 7 g |
| Saturated Fat | <1 g |
| Total Fat | <1 g |
| Calories from Fat | 7 % |
| Calories | 31 |
Dietary Exchange:
| Vegetable | 1 |
This recipe appears in: Vegetable Side Dish