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Recipe: Rolled ham and Swiss omelet

Serves 6

Dietitian Tip

This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.

Ingredients

  • 1/2 cup all-purpose (plain) flour
  • 1 cup fat-free milk
  • 1 tablespoon trans fat-free margarine
  • 1 cup egg substitute
  • 1 cup chopped smoked ham
  • 1 small onion, chopped
  • 1 1/2 cups shredded reduced-fat Swiss cheese (about 6 ounces)
  • 1 cup fresh spinach, chopped, plus spinach leaves for garnish

Directions

Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.

In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.

Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.

Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.

Nutritional Analysis (per serving)

Serving SizeA 2 1/2-inch slice
Calories209
Carbohydrate13 g
Cholesterol31 mg
Fiber0.5 mg
Protein19 g
Sodium546 mg
Monounsaturated Fat1 g
Saturated Fat4 g
Total Fat9 g

Last updated: September 16th, 2014

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