Spanish Omelet / Tortilla española

Spanish Omelet / Tortilla española

This tasty dish provides a healthy array of vegetable sand can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole-grain dinner roll.

Ingredients

  • 5 small potatoes, peeled and sliced

  • Vegetable cooking spray

  • 1/2 medium onion, minced

  • 1 small zucchini, sliced

  • 1-1/2 cups green or red peppers, sliced thin

  • 5 medium mushrooms, sliced

  • 3 whole eggs, beaten

  • 5 egg whites, beaten

  • Pepper and garlic salt with herbs, to taste

  • 3 ounces shredded part-skim mozzarella cheese

  • 1 Tbsp. low-fat Parmesan cheese

Directions

Preheat oven to 375°F.

Cook potatoes in boiling water until tender.

In a nonstick pan, add vegetable spray and warm at medium heat.

Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.

In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.

In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.

Remove omelet from oven, cool for 10 minutes, and cut into 5 pieces.

Exchanges:

  • Meat - 2

  • Bread - 2

  • Fat  -  2

Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.

 

 

 

 

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