194582 Health Library | Health and Wellness | Wellmont Health System
  • Fresh Fruit Omelet

    Nutrition Facts

    Serving Size ¼ of recipe
    Calories 210
    Calories from Fat 60
    Total Fat 7 g
    Saturated Fat 5 g
    Cholesterol 20 mg
    Sodium 310 mg
    Total Carbohydrate 25 g
    Dietary Fiber 2 g
    Sugars 20 g
    Proteins 15 g
    Vitamin A 15% DV
    Vitamin C 50% DV
    Calcium 25% DV
    Iron 8% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 4
    Preparation Time 25 minutes
    Cups of Fruits and Vegetables Per Person:  1.0

    Ingredients and Preparation

    Ingredients Measures
    Fresh fruit (strawberries, blueberries, etc.) 2 cups
    Fat-free plain yogurt 1/3 cup
    Honey 3 tablespoons
    Ground cinnamon ½ teaspoon
    Butter 1 tablespoon
    Egg substitute 1 cup
    Reduced fat cheddar cheese, grated ½ cup
    Fresh mint, chopped, for garnish
    1. Preheat the broiler, positioning the oven rack 6-8 inches above.
    2. Melt half the butter in a skillet over medium heat. Pour in half the beaten eggs.
    3. As the eggs cook, use a spatula to lift the edge, letting the uncooked egg run underneath.
    4. When loose egg can move to the edge, remove the pan from the heat and sprinkle on half the cheese.
    5. Place the pan under the broiler until the cheese is melted and the egg is completely set.
    6. Spread half the fruit on one side of the omelet.
    7. Top the fruit with a generous dollop of the yogurt, which has been blended with the cinnamon and honey.
    8. Fold the other side of the omelet over the fruit and slide it onto a plate.
    9. Garnish with more yogurt mixture and fresh chopped mint.

    Diabetic ExchangeFruit: 1; Vegetables: 0; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

    SourceJesse Ziff Cool for Melissa’s Variety Produce

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