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Cooking Healthy with a Microwave, pg 236
Here’s an easy way to prepare a lovely egg entrée that uses handy ingredients and arrives at the table with all the excitement of a Venetian gondola ride! What a bellissima way to start the day.
6 eggs or equivalent in egg substitute
1 teaspoon Italian seasoning
¼ teaspoon lemon pepper
½ cup fat-free cottage cheese
1 (8-ounce) can tomatoes, finely chopped and undrained
2 tablespoons reduced-sodium ketchup
¼ cup Kraft Reduced Fat Parmesan Style Grated Topping
Spray a 9-inch glass pie plate with olive oil-flavored cooking spray. In a medium bowl, combine eggs Italian seasoning, and lemon pepper. Pour mixture into prepared pie plate. Cover and microwave on HIGH (100% power) for 4 minutes or until omelet is firm, but moist, stirring after every minute. In a small bowl, combine cottage cheese, undrained tomatoes, and ketchup. Evenly spoon mixture over omelet mixture. Sprinkle Parmesan cheese evenly over top. Continue to microwave on HIGH for 2 minutes. Place pie plate on counter and let set for 2 minutes. Cut into 4 servings. Serve at once.
Each serving equals:
HE: 2 protein, 1 vegetable, 8 optional calories
172 calories, 8 gm fat, 16 gm protein, 9 gm carbohydrate, 709 mg sodium, 109 mg calcium, 2 gm fiber
Diabetic exchanges: 2 meat, 1 vegetable