Monday, June 23, 2008

Cheese Omelet

I have to start from somewhere, but I couldn't decide if I should start with menus, or with recipes that are low in calories. So, at the end I decided to post some of the recipes so that I can maybe put menus together for a 1,200 calorie day.

So here is a basic scrambled egg recipe. I know everyone knows how to prepare it. But I'm just adding it for the numbers so I know how many calories I'm consuming.

If you were to prepare this recipe without cheese, you would be consuming around 90 calories.

I actually use 1/2 cup of egg substitutes instead of using an egg and an egg white which is around 60 calories. For me, it's easier to prepare, but I've used real eggs just in case you would prefer it.

If you were to use skim milk mozzarella instead of cheddar = 165 calories
feta cheese instead of cheddar = 165 calories
swiss cheese instead of cheddar = 200 calories
provolone cheese instead of cheddar = 190 calories

Feel free to add any herb that you like to spice up this basic egg dish. I like adding fresh basil just because I have it handy on my balcony:)



1 whole egg
1 egg white
1 oz. cheddar cheese
Salt and Pepper to taste

In a bowl, whisk eggs and salt just until blended; do not overbeat.

Heat an 8-inch nonstick frying pan with sloping sides over medium-high heat for 1 minute. Spray with non-stick cooking spray. Pour egg mixture into pan and swirl to spread it out to edges of pan.

As egg mixture sets on pan bottom, lift edge with a spatula and tilt pan to let uncooked egg flow underneath. Continue the process, working around pan sides, until no uncooked egg mixture flows underneath and top is still moist.

Sprinkle cheese in a strip down the center of the omelet, in line with the pan handle. With the spatula, fold one side over the strip of cheese.

Run spatula under omelet to loosen, and tip pan to slide omelet, folded edge first, onto a warm plate. Flip remaining edge over filling as omelet leaves pan.

Makes 1 Serving
Calories: 205
Fat: 14.5 g
Carbs: 1.5 g
Protein: 16.5 g

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