Skip Navigation LinksHome > February 2010 - Volume 4 - Issue 1 > Farmer's Market Omelets
HEART Insight:
doi: 10.1097/01.HEARTI.0000388360.49066.30
Departments: The Hungry Heart/Neither Fish Nor Fowl

Farmer's Market Omelets

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Serves 4; ½ omelet per serving

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Figure. This recipe ...
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Brighten up your breakfast, lunch, or dinner menu with these flavorful omelets, full of fresh vegetables and fragrant basil.

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1 tablespoon plus 1 teaspoon canola or corn oil

1 cup grape tomatoes, halved (about 5 ounces)

1 cup baby spinach (about 1 ounce)

2 cups egg substitute

¼ cup fat-free milk

4 medium green onions, chopped

¼ cup chopped fresh basil

2 ounces fat-free feta cheese, crumbled

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In a medium nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the tomatoes and spinach for 2 to 3 minutes, or until the tomatoes are slightly softened, stirring constantly. Transfer to a plate. Cover with aluminum foil to keep warm. Set aside.

In a small bowl, beat half the egg substitute and half the milk together with a fork. Stir in half the green onions.

Wipe the same skillet with paper towels, being careful to avoid burning your fingers. Add 1 teaspoon oil, swirling to coat the bottom. Place over medium heat. Pour in the egg substitute mixture, swirling to cover the bottom. Cook for 2 minutes without stirring. Using a rubber scraper, gently spread the uncooked part of the moist omelet to the edge. Cook for 1 to 2 minutes, or until no longer moist.

With the skillet still on the burner, spoon half the tomato mixture over half the omelet. Top the tomato mixture, in order, with half the basil and half the feta. Remove from the heat. Fold the other half of the omelet over the filling. Cut the omelet in half crosswise. Transfer to plates. Cover with aluminum foil to keep warm.

Using the remaining ingredients, make and fill a second omelet.

Cook's Tip: Although these omelets are delicious with basil, feel free to use a different fresh herb or combine several for even more variety.

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Nutrition Analysis

(per serving)

Calories 146

Total Fat 5.0g

Saturated Fat 0.5g

Trans Fat 0.0g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 3.0g

Cholesterol 0mg

Sodium 496mg

Carbohydrates 9g

Fiber 2g

Sugars 6g

Protein 16g

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Dietary Exchanges

2 lean meat

2 vegetable

© 2010 American Heart Association, Inc.