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Garden-Fresh Omelets

Garden-Fresh Omelets

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  • Makes: 4 servings
  • Start to Finish 35 mins
  • Serving Size: 1 omelet, about 3/4 cup salsa, and 1 tablespoon reduced-fat feta cheese
  • Carb Grams Per Serving: 9

Ingredients

  • 1 1/3 cups coarsely chopped tomatoes, drained
  • 1 cup coarsely chopped, seeded cucumber
  • 1/2 of a ripe avocado, halved, seeded, peeled, and chopped
  • 1/2 cup coarsely chopped red onion (1 medium)
  • 1 clove garlic, minced
  • 2 tablespoons snipped fresh parsley
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 2 eggs
  • 1 1/2 cups refrigerated or frozen egg product, thawed
  • 1/4 cup water
  • 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon crushed red pepper
  • 1/4 cup crumbled reduced-fat feta cheese

Directions

  1. For salsa, in a medium bowl stir together tomatoes, cucumber, avocado, onion, garlic, parsley, vinegar, and 1 teaspoon of the oil. Set aside.*
  2. In a medium bowl whisk together eggs, egg product, the water, oregano, salt, black pepper, and crushed red pepper. For each omelet, in an 8-inch nonstick skillet heat 1/2 teaspoon of the remaining oil over medium heat. Add 1/2 cup of the egg mixture to skillet. Stir eggs with a spatula until mixture resembles cooked egg pieces surrounded by liquid. Stop stirring, but continue cooking until egg is set. Spoon 1/3 cup of the salsa over one side of the cooked egg mixture. Remove from skillet; fold omelet over the filling. Repeat to make four omelets total.
  3. Serve each omelet with one-fourth of the remaining salsa. Sprinkle each omelet with 1 tablespoon of the feta cheese.

Make Ahead Tip

  • * If desired, make the salsa ahead and cover and chill it for up to 8 hours.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 181 cal., 10 g total fat (2 g sat. fat), 108 mg chol., 478 mg sodium, 9 g carb. (2 g fiber, 4 g sugars), 15 g pro.

Diabetic Exchanges

Lean Meat (d.e): 2; Vegetables (d.e): 1; Fat (d.e): 2;