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Spanish Omelet / Tortilla española

Spanish Omelet / Tortilla española

This tasty dish provides a healthy array of vegetable sand can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole-grain dinner roll.

Ingredients

  • 5 small potatoes, peeled and sliced

  • Vegetable cooking spray

  • 1/2 medium onion, minced

  • 1 small zucchini, sliced

  • 1-1/2 cups green or red peppers, sliced thin

  • 5 medium mushrooms, sliced

  • 3 whole eggs, beaten

  • 5 egg whites, beaten

  • Pepper and garlic salt with herbs, to taste

  • 3 ounces shredded part-skim mozzarella cheese

  • 1 Tbsp. low-fat Parmesan cheese

Directions

Preheat oven to 375°F.

Cook potatoes in boiling water until tender.

In a nonstick pan, add vegetable spray and warm at medium heat.

Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.

In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.

In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.

Remove omelet from oven, cool for 10 minutes, and cut into 5 pieces.

Exchanges:

  • Meat - 2

  • Bread - 2

  • Fat  -  2

Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.

 

 

 

 

Reviewed Date: --


Disclaimer: This information is not intended to substitute or replace the professional medical advice you receive from your child's physician. The content provided on this page is for informational purposes only, and was not designed to diagnose or treat a health problem or disease. Please consult your child's physician with any questions or concerns you may have regarding a medical condition.