Overstuffed Chicken Omelet
Overstuffed Chicken Omelet
(3 egg whites and 1 whole egg)
Calories 406 (27% from fat)
Fat 12 gram
Saturated Fat 4.4 gram
Trans Fat 0 gram
Chol. 319 mg.
Sodium 474 mg.
Carb. 14 gram
Fiber 4 gram
Sugar 3.5 gram
Sugar Alcohol 0 gram
Protein 58 gram
Overstuffed Chicken Omelet
(4 egg whites)
Calories 348 (19% from fat)
Fat 7 gram
Saturated Fat 3 gram
Trans Fat 0 gram
Chol. 106 mg.
Sodium 465 mg.
Carb. 13 gram
Fiber 3.6 gram
Sugar 3.5 gram
Sugar Alcohol 0 gram
Protein 56 gram
Ingredients
1 lb. boneless, skinless chicken breast
1 green bell pepper
1 red bell pepper
1 medium red onion
1 can (14.5 oz.) no salt added diced tomatoes
1/2 cup reduced fat cheddar & monterey jack shredded cheese
(We used Borden Dairy brand.)
16 egg whites
OR
12 egg whites and
4 whole eggs
2. Coat a non-stick pan with fat-free cooking spray and start cooking the chicken over medium heat. After 3 minutes, add the diced vegetables and drained tomatoes; then cook until chicken is browned (approximately 10 more minutes).
3. When chicken and vegetable mixture is ready, remove from heat and set aside. If you're making this for later, divide the chicken and vegetable mix into four freezer-safe containers and freeze.
4. Coat a non-stick pan with fat-free cooking spray and pour 1 individual serving of egg mixture in pan to make omlette. (Each serving is approximately 2/3 of a cup.) Cook until egg is firm, (approximately 2-3 minutes) then add a serving of chicken and vegetable mix on top. Fold omlette over and make sure it's cooked. Remove from pan and top with 1/8 cup low-fat shredded cheese. Serve!
Yield: 4 Servings
Re-heat each individual serving of chicken and vegetable mix for approximately 3-5 minutes in the microwave. Drain excess juice off before putting in omlette.
Mix together 4 egg whites OR 3 egg whites and 1 whole egg. (Nutritional information for each is above.) Cook according to step (4) above to finish the omlette.
