Meals Matter

Asparagus omelets with feta

Contributed By: bethtredo
Southbeach diet

Ingredients

1 c. Liquid egg substitute

4 Eggs

1/4 c. Fat free milk

2 t Chopped scallions

2 t Chopped thyme leaves

2 t Chopped parsley

1/2 tsp Ground black pepper

1/8 tsp Salt

1/2 lb Asparagus, trimmed and cut into 1" pieces

1/4 c. Water

4 t Crumbled reduced fat feta

Chives, garnish

Preparation

In med bowl, whisk egg substitute, eggs, and milk. Stir in scallions, thyme, parsley, pepper, and salt.

Place asparagus and water in large microwaveable bowl. Cover with vented plastic wrap and mic on high 4 mins, or till crisp-tender. Stop and stir after 2 mins. Drain, pat dry, and add to egg mix.

Heat med nonstick skillet coated with cooking spray over med heat. Pour 1/4 of egg mixture into skillet, allowing it to cover the bottom of the pan. Cook 2-3 mins, or until bottom just begins to set. Sprinkle with 1 T of cheese. Add 1/4 of aspragus pieces. Cook 5 mins, or until eggs are almost set.

Using large spatula, folf omelet in half. Cook 3 minutes or until omelet is golden and cheese is melted. Turn onto plate and keep warm.

Coat skillet with spray and repeat process with remaining ingredients to make 3 more omelets. Garnish with chives.

Recipe Comments

Commented by: lizzieh

I don't know if this is acceptable under the "comment guidelines" but I actually have a question. This receipe looks great and I'd like to try it but I'm wondering if I could use ALL egg substitute rather than 4 eggs in addition to the 1 cup of egg substitute? It seems any fluffiness would come from the whites. I'd like to reduce the fat even further and don't think the taste would be affected. Does anyone have ideas about this? I haven't eaten a whole egg in many years! Thanks!

 

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Recipe Details

Total Preparation Time: Less than 15 minutes
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Meal Type: Breakfast & Brunch

Nutrient Information

Calories: 180
Total Fat: 9g
Saturated Fat: 3g
Carbohydrates: 6g
Protein: 19g
Sodium: 450mg
Fiber: 2g