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The Recipe Instructions |
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Ingredients
Nonstick cooking spray, as needed
1/4 cup chopped onion
1/4 cup canned artichoke hearts, rinsed, drained
1/4 cup washed and torn spinach leaves
1/4 cup chopped plum tomato
1 cup cholesterol-free egg substitute
2 tbsp sliced pitted ripe olives, rinsed, drained
1 dash freshly-ground black pepper
Directions
Spray small nonstick skillet with cooking spray; heat over medium heat
until hot. Cook and stir onion 2 minutes or until crisp-tender. Add
artichoke hearts. Cook and stir until heated through. Add spinach and
tomato; toss briefly. Remove from heat. Transfer vegetables to small
bowl.
Wipe out skillet and spray with cooking spray. Combine egg substitute,
olives and pepper in medium bowl. Heat skillet over medium heat until hot.
Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes; as
eggs begin to set, gently lift edges of omelet with spatula and tilt
skillet so that uncooked portion flows underneath.
When egg mixture is set, spoon vegetable mixture over half of omelet.
Loosen omelet with spatula and fold in half. Slide omelet onto serving
plate.
This recipe yields 2 servings.
Exchanges Per Serving: 1 1/2 Meat, 1 1/2 Vegetable.
Nutrition Facts: Calories 106; Calories from Fat 27%; Total Fat 3g;
Saturated Fat 1g; Protein 12g; Carbohydrates 8g; Cholesterol 0mg;
Sodium 512mg; Dietary Fiber 2g.
Comments: Combine artichoke hearts, spinach, tomatoes and ripe olives for
a Mediterranean-inspired omelet filling. Cholesterol-free egg substitute
keeps the total fat at a mere 3 grams per serving.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-09-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 23 Calories; trace Fat (3.9%
calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 77mg Sodium. Exchanges: 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 2
Diet Greek Isles Omelet Recipe brought to you by Diet Recipes To-Go
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The South Beach Diet
The South Beach diet is a weight loss system created by Cardiologist arthur agatston which encourages that one should eat "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Dr. agatston invented his dietary regime as an aid to patients with heart conditions, based on his analysis of scientific data completed on other weight loss systems. Approved foods include, canadian bacon, turkey bacon, seafood, cottage cheese, pistachio nuts, eggs and certain vegetables, like black beans, collard greens and snow peas. The Glycaemic Index Diet The gi (or glycaemic index) diet system is reliant on the gi index, a list showing food types and a score illustrating the ease that the energy in the food type gets changed to sugar in the dieters bloodstream. The claim is that long-acting foods (ie those with a low Gi score), suppress your appetite for longer and mean that you can eat fewer food without craving snacks all the time. It's also especially beneficial for diabetes sufferers, as the low GI food types are helpful in managing rises in blood glucose secretion. Cruciferous vegetables, Super foods that also help your Dieting (eg. Arugula, Boiled potatoes, Turnips and Chinese cabbage) Altthough not always popular with children, these vegetables are jam-packed with vitamins (eg.vitamin c), minerals (eg. potassium and selenium), isothiocyanates, antioxidents and indole-3-carbinol. Over and above their numerous other health and weight loss benefits, the nutrients in these are believed by doctors to reduce the risk of cancer. |