Contributed By: gubbayp
South Beach Diet
Phase 1
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Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Nutrition Content: Good Source of Calcium
Meal Type: Breakfast & Brunch
Ingredients
1/2 cup Liquid egg substitute
2 Eggs
1/8 cup Fat-free milk
1 tbl Chopped scallions
1 tbl Chopped fresh thyme leaves
1 tbl Chopped parsley
1/8 tsp Ground black pepper
1/8 tsp Salt
1/4 pound Asparagus trimmed and cut into 1" pieces
1/8 cup Water
2 tbl Crumbled reduced-fat goat cheese
Chives, for garnish
Preparation
In a medium bowl, whisk together the egg substitute, eggs, and mik. Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 3 minutes, or until crisp-tender. Stop and stir after 1.5 minutes. Drain, pat dry, and add to the egg mixture.
heat a medium nonstick skilet coated with cooking spray over medium heat. Pour one-half of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tbl of the cheese. Add one-half of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 1 more omelets. Garnish with the chives.
Cook's Notes
Nutrition Information
Calories: 160
;
Total Fat: 7g
;
Saturated Fat: 3g
;
Carbohydrates: 4g
;
Protein: 15g
;
Vitamin A: 1157 IU
;
Vitamin C: 8 mg
;
Calcium: 112mg
;
Sodium: 353mg
;
Iron: 2.8mg
;
Fiber: 1.5g