Asparagus & Canadian Bacon Omelet
- Active Time 10m
- Total Time 10m
An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature.
- 10 stalks asparagus, trimmed and chopped
- 1/4 cup plus 1 tablespoon water, divided
- 2 slices Canadian bacon, diced (1 ounce)
- 1 teaspoon extra-virgin olive oil
- 1/2 cup liquid egg substitute
- 1/4 cup shredded reduced-fat Cheddar cheese
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
Bring the asparagus and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the asparagus is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1-2 minutes.
Add the Canadian bacon and oil to the pan and stir to coat. Pour in the egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
Sprinkle the cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
198 calories; 9g total fat; 3g total saturated fat; 20mg cholesterol; 978mg sodium; 7g carbohydrates; 3g fiber; 24g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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