By the Plate Food
Breakfast for One A restaurant
worthy omelet is surprisingly easy to make. With the help of your electric
mixer, take eggs to cloud-like heights and enjoy a lovely morning meal.
— Robyn Webb, MS, LN
T;e Meal
Calories 380
Carbohydrate 44 g
T;e Sides
Fat-Free Milk
1 cup
Calories 80
Carbohydrate 12 g
Exchanges:
Fat-Free Milk 1
Kiwifruit
½ cup
Calories 55
Carbohydrate 13 g
Exchanges: Fruit 1
Whole Wheat
English Mu;n
½ mu;n
Calories 70
Carbohydrate 13 g
Exchanges: Starch 1
Pu;y Mushroom Omelet
MAKES: 1 serving
SERVING SIZE: 1 omelet
PREPARATION TIME: 20 minutes
COOKING TIME: 10 minutes
Photography by Renée Comet; food styling by Lisa Cherkasky
½
1
1
½
1
1
Per Ser;ing
Pu;y Mushroom
Omelet
Calories 175
Fat 8;g (Sat. Fat 2. 2;g)
Carbohydrate 6;g
(Fiber 1;g, Sugars 3;g)
Cholesterol 185;mg
Sodium 300;mg
Potassium 615;mg
Protein 20;g
Phosphorus 205;mg
Exchanges:
Carbohydrate 0.5
Lean Meat 3
Olive oil cooking spray
tsp. olive oil
cup sliced, cleaned, and stemmed
mushrooms
garlic clove, minced
tsp. Italian seasoning
egg
Tbsp. fat-free milk
Dash hot sauce
Freshly ground black pepper
3 egg whites
¼ tsp. cream of tartar
1 tsp. grated Parmesan cheese
1. Coat a medium skillet with cooking spray.
Heat the pan over medium-high heat, then
add the olive oil. Add the mushrooms; do not
stir for about 1 minute. Cook and stir the
mushrooms for about 2 minutes more. Add the
garlic and Italian seasoning, and continue to
sauté for 2 minutes until the mushrooms are
browned. Remove the pan from the heat,
place the mushrooms in a small bowl, and set
aside. Wipe the skillet clean and set aside.
2. In a large bowl, beat the whole egg,
milk, hot sauce, and black pepper together.
In a separate bowl, combine the egg whites
and cream of tartar. Using an electric mixer,
beat the egg whites just until sti; peaks
form. Gently fold the egg whites into the
egg mixture until incorporated.
3. Coat the skillet with cooking spray. Heat the
pan over medium-high heat. Pour the egg
mixture in the skillet, and cook for 1 to 2 minutes
without stirring. Using a rubber spatula, li; the
edges of the eggs to allow the uncooked portion
to run underneath. Cook for 2 to 3 minutes
more, just until the eggs are set.
4. Drain any excess moisture from the
mushrooms. Add the mushrooms to one half
of the omelet. Sprinkle the cheese over the
mushrooms. Using a rubber spatula, gently
fold over the omelet and slide it onto the
serving plate.
g
s
bo a
po s
