Rolled ham and Swiss omelet

Dietician's 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 209
Total carbohydrate: 13 g
Cholesterol: 31 mg
Dietary fiber: 0.5 mg
Monounsaturated fat: 1 g
Protein: 19 g
Saturated fat: 4 g
Serving size: A 2 1/2-inch slice
Sodium: 546 mg
Total fat: 9 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Meats, poultry and fish: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Milk and milk products: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2

Last Updated Sep 16, 2014


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