Swiss Chard Egg-White Omelet
- 1 1/2 teaspoons canola oil
- 4 cups chopped green or red Swiss chard, packed (include stems if desired)
- 1 1/2 teaspoons minced garlic
- Salt and pepper to taste
- 1/2 teaspoon hot pepper sauce (such as Tabasco®), optional
- 1 cup egg substitute
- 1/2 cup shredded, reduced-fat sharp cheddar cheese
- 2 tablespoons chopped green onions or sweet onion
1. Start heating an 11-inch nonstick skillet over medium-high heat. Add canola oil to skillet and add the Swiss chard and garlic. Saute chard, stirring often, until tender (about three minutes). Season with salt, pepper, and pepper sauce, if desired. Remove mixture to plate.
2. Add egg substitute, cheddar cheese, and onions to a 4-cup measure and stir to blend.
3. Begin heating the 11-inch skillet over high heat, and coat the pan well with canola cooking spray. When hot, pour in half the egg substitute mixture and spread over bottom of pan. After a minute, tilt the pan to let any liquid in the middle flow to the edges of the pan. When underside is nicely browned, carefully flip omelet over to brown the other side. Spoon half the Swiss chard mixture over half of the top of the omelet. When underside is nicely brown (about two minutes), fold omelet and slide onto plate.
4. Repeat step No. 3 with remaining egg and chard mixtures.
Per serving (not included any added salt): 185 calories, 21 g protein, 7.5 g carbohydrate, 8 g fat (3 g saturated fat), 16 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 39%.
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Last Editorial Review: 2/14/2006