Diabetes Forecast

Puffy Omelet With Garden Vegetables

Per Serving

Puffy Omelet With Garden Vegetables

Makes: 2
Serving Size: 1/2 omelet
Calories 200
Fat 10 g
Saturated Fat 2.3 g
Trans Fat 0 g
Carbohydrate 17 g
Fiber 3 g
Sugars 10 g
Cholesterol 180 mg
Sodium 505 mg
Potassium 820 mg
Protein 14 g
Phosphorus 175 mg
Choices: Vegetable 3, Medium-fat meat 1, Fat 1
  • Makes: 2
  • Serving Size: 1/2 omelet
  • Preparation Time: 20 minutes
  • Cooking Time: 20 to 25 minutes


2 tsp. olive oil
1/2 cup diced onion
1/2 cup diced red bell pepper
1/2 cup sliced rehydrated sun-dried tomatoes,
not packed in oil (measured after rehydration)
2 garlic cloves, minced (2 tsp.)
2 Tbsp. freshly minced basil
1/2 tsp. dried oregano leaves
2 egg yolks
3 Tbsp. fat-free milk
1/4 tsp. hot sauce
Freshly ground black pepper to taste
4 egg whites, at room temperature
1/8 tsp. kosher salt
1/8 tsp. cream of tartar


  1. Preheat the oven to 325°F.
  2. Coat a large ovenproof skillet with cooking spray. Heat the olive oil in the skillet on medium heat. Add the onion and red peppers, and sauté for 6 to 7 minutes. Add in the rehydrated sun-dried tomatoes and garlic, and sauté for 2 minutes. Add in the basil and oregano, and sauté for 1 minute. Turn the heat off before preparing the eggs.
  3. In a small bowl, beat the egg yolks with the milk, hot sauce, and black pepper until thick and lemon-colored. In a large bowl, beat the egg whites with the salt and cream of tartar with electric beaters until they are stiff and shiny and hold their peaks. Fold the egg yolks into the egg whites.
  4. Return the skillet with vegetables to the heat. Add the egg mixture, level the surface gently, and cook it over medium heat for about 5 to 7 minutes, until the bottom is lightly browned when lifted with a spatula.
  5. Put the skillet in the oven and bake, uncovered, about 10 minutes, until the omelet is puffed and golden brown.
  6. To serve, score the omelet down the center with a spatula and fold in half. Serve on a warm plate.

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