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SKYBOYSMOM Posts: 1,152
6/6/08 4:55 A

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Western Scramble
Healthy Exchanges
KWQC-TV6 4/02/1998

4 Eggs; slightly beaten, or equivalent in egg substitute
2 tablespoon Skim milk
1/2 cup Sliced mushrooms; drained (one 2.5 ounce can)
1/2 teaspoon JO's Lemon Herb Pepper Seasoning
2 teaspoon Reduced-calorie margarine
1/2 cup Diced Dubuque 97% fat-free ham or any (3 ounces) extra-lean ham
1/4 cup Chopped green bell pepper
1/4 cup Chopped onion
3/4 cup Shredded Kraft reduced-fat Cheddar cheese; (3 ounces)

In a medium bowl, combine eggs, skim milk, mushrooms, and JO's Lemon Herb Pepper Seasoning. In a large skillet, melt margarine. Stir in ham, green pepper, and onion. Sauté for 5 minutes or until vegetables are tender. Add egg mixture. Mix well to combine. Cook over low heat until eggs are almost set. Sprinkle Cheddar cheese over top. Cover for 2 to 3 minutes to allow cheese to melt. Divide into 4 servings.

1. Fresh mushrooms, when available, are a wonderful change of pace from canned. Simply sauté with ham and other vegetables.

2. Substitute any reputable brand for JO's Lemon Herb Pepper Seasoning.

Serves 4 - Each serving equals:

HE: 2 1/2 Protein (1 limited), 1/2 Vegetable, 1/4 Fat,
4 Optional Calories
163 Calories, 9 gm Fat, 16 gm Protein, 4 gm Carbohydrate, 503 mg Sodium, 1 gm Fiber
DIABETIC: 2 Meat, 1 Free Vegetable, 1/2 Fat

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