Diabetic Recipes


Mushroom, Green Pepper and Onion Omelet

3/4 cup good quality marinara sauce
1/2 teaspoon balsamic vinegar
1/4 teaspoon reduced sodium soy sauce
freshly ground black pepper, to taste
canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
salt, as desired
3 large egg whites
1 large egg
1 teaspoon grated Parmigiano Reggiano cheese

In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside. Coat medium nonstick pan liberally with cooking oil spray. Set pan over medium high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan. Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate. Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately. Serves 2.

Calories: 158, Protein: 12 g, Sodium: 545 mg, Fat: 5 g, Carbohydrates: 17 g, 1 g saturated fat, 3 g dietary fiber
Exchanges: 3 Vegetable, 1 1/2 Low fat Meat


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