Healthy Recipes

Spanish Omelet
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Baked potatoes, diced 2
Fat-free egg substitute 2 cups
Large tomato, seeded and diced 1
Minced fresh parsley 2 tablespoons
Garlic cloves, minced
Olive oil 1 teaspoon
Large onion, minced 1
Trans fat-free margarine 2 teaspoons

  1. In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley, and garlic in the oil until most of liquid has evaporated from the tomatoes.
  2. Transfer to a large bowl and stir in eggs.
  3. Wipe out the frying pan, then place it over medium-high heat and let stand for about 2 minutes. Add 1 teaspoon margarine and swirl the pan to distribute.
  4. Add half of the egg mixture; lift and rotate pan so that the eggs are evenly distributed.
  5. As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  6. Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate.
  7. Cut into wedges. Repeat with the remaining 1 teaspoon margarine and egg mixture.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0

Nutrition Facts
Serving Size ¼ recipe
Calories 210
Calories from Fat 30
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 280 mg
Total Carbohydrate 29 g
Dietary Fiber 3 g
Sugars 6 g
Proteins 15 g
Vitamin A 20% DV
Vitamin C 40% DV
Calcium 6% DV
Iron 20% DV
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