Spanish Omelet
Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
Nutrition Facts
Serving Size | ¼ recipe |
Calories | 210 |
Calories from Fat | 30 |
Total Fat | 4 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 280 mg |
Total Carbohydrate | 29 g |
Dietary Fiber | 3 g |
Sugars | 6 g |
Proteins | 15 g |
Vitamin A | 20% DV |
Vitamin C | 40% DV |
Calcium | 6% DV |
Iron | 20% DV |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Servings | 4 |
Preparation Time | 20 minutes |
Cups of Fruits and Vegetables Per Person: 1.0
Ingredients and Preparation
Ingredients | Measures |
---|---|
Baked potatoes, diced | 2 |
Fat-free egg substitute | 2 cups |
Large tomato, seeded and diced | 1 |
Minced fresh parsley | 2 tablespoons |
Garlic cloves, minced | 2 |
Olive oil | 1 teaspoon |
Large onion, minced | 1 |
Trans fat-free margarine | 2 teaspoons |
- Directions
- In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley, and garlic in the oil until most of liquid has evaporated from the tomatoes.
- Transfer to a large bowl and stir in eggs.
- Wipe out the frying pan, then place it over medium-high heat and let stand for about 2 minutes. Add 1 teaspoon margarine and swirl the pan to distribute.
- Add half of the egg mixture; lift and rotate pan so that the eggs are evenly distributed.
- As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
- Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate.
- Cut into wedges. Repeat with the remaining 1 teaspoon margarine and egg mixture.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.