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6/6/08 4:28 A

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Rita's Baked Omelet
KWQC-TV6 08/29/2005

4 eggs, beaten, or equivalent in egg substitute
1 cup fat-free milk
1/2 teaspoon JO's Lemon Herb Pepper or any lemon pepper
1 full cup diced Dubuque 97% fat-free ham or any extra-lean ham
1/4 cup chopped green bell pepper
1/4 cup chopped onion
3/4 cup shredded Kraft reduced-fat Cheddar cheese
14 small fat-free saltine crackers, made into crumbs

Preheat oven to 325 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large bowl, combine eggs, milk, and JO's Lemon Herb Pepper. Stir in ham, green pepper, and onion. Add Cheddar cheese and soda cracker crumbs. Mix well to combine. Pour mixture into prepared baking dish. Bake for 40 to 45 minutes or until center feels firm to touch. Place baking dish on a wire rack and let set for 2 to 3 minutes. Divide into 4 servings.

HINT: A self-seal sandwich bag works great for crushing crackers.

Serves 4 - Each serving equals:
HE: 3 Pr, 1/2 Br, 1/4 FFM, 1/4 Ve
242 Calories, 10g Fa, 23g Pr, 15g Ca, 751mg So, 259mg Cl, 0g Fi
Diabetic Exchanges: 3 Mt, 1 St/Ca

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