This recipe comes from 400 Calorie Fix. According to the book, each omelet has 380 calories, 10 g total fat, 46 g carbohydrates, 8 g fiber, 28 g protein when served with the 1 cup of blueberries and slice of whole wheat toast listed in the ingredients.
- 1 teaspoon olive oil
- 1⁄2 small red bell pepper, finely chopped
- 1⁄2 small red onion, finely chopped
- 1 1⁄2 ounces turkey kielbasa, finely chopped
- 1 garlic clove, minced
- 1 plum tomato, seeded and finely chopped
- 2 teaspoons thinly sliced fresh basil
- 2⁄3 cup fat free egg substitute
- 1⁄8 teaspoon salt
- 1⁄8 teaspoon pepper
- 1 slice whole wheat bread, toasted
- 1 cup fresh blueberries
- Heat 1/2 teaspoon of oil in a medium nonstick pan over medium high heat. Add pepper, onion, kielbasa, and garlic and cook, stirring occasionally, until onion and kielbasa start to brown (4-5 minutes).
- Add tomato and cook until wilted. Remove from heat. Stir in 1 teaspoon of basil and transfer to a bowl.
- Return skillet to heat and add remaining oil. Combine egg substitute, salt and pepper in a small bowl. Add to skillet and cook until almost set (about 2 minutes). Top with bell pepper and cook for one minute, or until egg is cooked through.
- Fold omelet in half and slide onto a plate. Top with remaining basil. Serve with toast and blueberries.
Great recipe! Included all the ingredients I had on hand, (did not have the basil) and it still turned out well. Might need to cook it a little longer at the end than one minute to keep the eggs from being runny inside. (I also cooked on medium heat, rather than medium high. This may account for the discrepancy.)