Friday, January 3, 2014

Asparagus Omelets with Goat Cheese


Recipe Image

The goat cheese gives these omelets a unique savory creaminess.

Ingredients

  • 1 cup(s) egg substitute
  • 4 large egg(s)
  • 1/4 cup(s) milk, fat-free
  • 2 tablespoon scallion(s) (green onions)
    chopped
  • 2 tablespoon thyme, fresh
    chopped
  • 2 tablespoon parsley, fresh
    chopped
  • 1/2 teaspoon pepper, black ground
  • 1 pinch salt
  • 1/2 pounds asparagus
    trimmed and cut into 1-inch pieces
  • cooking spray
    to coat pan
  • 4 tablespoon cheese, goat, low-fat
    crumbled, divided
  • chives, fresh
    as garnish (optional)

Instructions

  • 1
    In a medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
  • 2
    Place the asparagus and 1/4 cup of water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
  • 3
    Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tablespoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
  • 4
    Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
  • 5
    Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.
  • Nutritional InformationAmount Per Serving
    • Calories173
    • Total Fat9g
    • Saturated Fat3.2g
    • Sodium343mg
    • Carbohydrates6g
    • Dietary Fiber2g
    • Protein17g

No comments:

Post a Comment