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Archived Recipe for April 2002
Asparagus Omelet
INGREDIENTS:
2 each Eggs
4 each Egg Whites
1 cup Fresh Asparagus Tips, cut thinly
1 each Green Onion, thinly sliced
1 Tbsp Fatfree Sour Cream
1/8 tsp. Lemon Pepper
2 Tbsp Fatfree Cheddar Cheese
1/8 tsp Dill weed
1/8 tsp Chives, fresh fine chopped
Butter Flavored Cooking Spray
DIRECTIONS:
1. In a small mixing bowl whip egg whites, whole eggs, lemon pepper, dill weed and chives. Set aside .
2. Using the cooking spray, sauté the asparagus and green onion in a small, non-stick sauté pan over medium heat until tender. Remove from direct heat and add sour cream. Warm gently. Set aside.
3. Heat a non-stick sauté pan over medium heat. Spray with a cooking spray. Add egg mixture. Let eggs firm up slightly on bottom of the pan. Then, using a rubber spatula, lift eggs slightly until the liquid eggs run under the firming eggs. Repeat until most of the liquid has run under the firm layer then flip.
4. When eggs are flipped over, add the asparagus mixture and the cheddar cheese to one side of the omelet. Fold in half then cut in half. This omelet makes 2 servings.
NUTRITIONAL INFORMATION: (per serving)
Yield: 2
Calories 150
Protein 18gm
Carbohydrate 7 gm
Fat 5 gm
Sodium 250 mg
Cholesterol 215 mg
Calories from fat 30%
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