Broccoli and Cheese Omelet: 15.36g Protein 122.21 Callories!

Broccoli and Cheese Omelet

This is a delicious twist on the basic cheese omelet.  The broccoli and shallots and a subtle sweetness to the nutty tast of swiss.

1 cup broccoli florets, chopped
1/4 cup shallots, minced
1 tablespoon water
butter-flavored cooking spray
1 cup egg substitute
4 oz low-fat Swiss, diced
salt and pepper to taste

1. Mix broccoli, shallots, and water in a small microwavablee bowl.  Cover with plastic wrap and microwave on HIGH for 3 1/2 minutes, until broccoli is soft.

2. In a medium saucepan, heat cookiing spray until hot but not smoking.  Pour in egg substitute and swirl to coat bottom of pan.

3. Place 1/2 diced chees on one half of omelet and cover cheese with 2 tablespoons of broccoli mixture.  Fold unfilled half of omlet over filling, lower heat, cover pan, and cook for 1-2 minutes, until cheese melts.

4. Slide omelet onto plate and keep warm.  Re-spray skillet and repeat for all omlets.  Add salt and pepper to taste.

Makes 4 Omelets

Coocking Tip:  For individual omelets, beat 1/4 cup egg substitute with 1 teapoon water until frothy.

Nutritional facts per serving size.  Serving size = 1 omelet

Callories: 122.21
Protein: 15.36g
Fat: 4.07g
Carbohydrates: 4.64g
Cholesterol: 15mg
Fiber: 0.05g
Sodium: 168.99mg