Easy Egg White Cheddar Omelet

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Easy Egg White Cheddar Omelet

Makes 2 servings

3/4 cup egg whites

1/2 tsp white pepper

1 cup ready-to-use finely shredded cheddar cheese

1/4 cup diced jarred roasted red peppers, rinsed, drained and patted dry

Nonstick cooking spray

2 tbsps thinly sliced green onions

2 pieces whole-wheat toast

2 tbsps reduced- sugar strawberry jam

Whisk egg whites and white pepper in medium

bowl for 30 seconds to 1 minute or until foamy. Add cheese and red peppers

to egg whites; mix lightly.

Spray 2 microwave-safe bowls, 4 inches round by 2 inches deep, with

cooking spray. Divide egg white-cheddar-red pepper mixture between bowls.

Microwave on HIGH for 3 minutes, rotating once halfway if microwave does

not have turntable. Garnish with green onions.

Cut toast into 4 triangles and top with 1 teaspoon of strawberry jam in

center of each. Place each omelet bowl on serving plate with toast triangles

on each side.

Exchanges: 2-1/2 starch, 2 meat, 1 fat

Calories 267;Fat 11g;Carbs 24g;Protein 20g;Chol 29mg;Sodium 518mg;Fiber 2g

Diabetic Cooking March/April 2004