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Rolled ham and Swiss omelet

September 14, 2021

Recipe

This omelet variation speeds up cooking time and serves 6.

SERVES 6

This recipe uses egg substitute to reduce the fat, calories and cholesterol.

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.

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

DASH Eating Plan Servings

1 Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 1 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1/2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 2 Meat and meat substitutes Milk and milk products 1/2 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 209 Calories 13 g Total carbohydrate 31 mg Cholesterol 1 mg Dietary fiber 1 g Monounsaturated fat Potassium 19 g Protein 4 g Saturated fat 2 1/2-inch slice Serving size 458 mg Sodium 9 g Total fat