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Asparagus Omelets With Goat Cheese - Healthy, South Beach Diet, Recipe

Asparagus Omelets With Goat Cheese - Healthy, South Beach Diet, Recipe

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Asparagus Omelets With Goat Cheese - Healthy, South Beach Diet,

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Ingredients:

Serving

1 cup liquid egg substitute
4 eggs
1/4 cup nonfat milk
2 tbsp chopped scallions
2 tbsp chopped fresh thyme leaves
2 tbsp chopped parsley
1/2 tsp ground black pepper
sea salt
1/2 lb asparagus, trimmed and cut into 1-inch pieces
1/4 cup water
4 tbsp crumbed reduced-fat goat cheese
chives, for garnish

Directions:

In medium bow, whisk together the eggs and milk. Stir in scallions, thyme, parsley, pepper and salt.
Place asparagus and water in large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stire after 2 minutes. Drain, pat dry, and add to egg mixture.
Heat medium nonstick skillet coated wtih cooking spray over medium heat. Pour one-quarter of egg mixture into skillet, allowing it to cover the bottom of the pan. Cook for 2-3 minutes, or until bottom just begins to set. Sprinkle with 1 tsp of cheese. Add one-quarter of asparagus pieces. Cook for 5 minutes, or until eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes or until omelet is golden and cheese is melted. Turn onto a plate and keep warm.
Coat skillet with cooking spray and repeat process with remaining ingredients to make 3 more omelets. Garnish with chives.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	111.84 Kcal (468 kJ)
Calories from fat	40.06 Kcal
		% Daily Value*
Total Fat	4.45g	7%
Cholesterol	163.99mg	55%
Sodium	191.45mg	8%
Potassium	356.86mg	8%
Total Carbs	5.47g	2%
Sugars	3.18g	13%
Dietary Fiber	1.52g	6%
Protein	13.53g	27%
Vitamin C	9mg	15%
Iron	3.6mg	20%
Calcium	113.1mg	11%

Amount Per 100 g
Calories	56.71 Kcal (237 kJ)
Calories from fat	20.32 Kcal
		% Daily Value*
Total Fat	2.26g	7%
Cholesterol	83.16mg	55%
Sodium	97.08mg	8%
Potassium	180.96mg	8%
Total Carbs	2.77g	2%
Sugars	1.61g	13%
Dietary Fiber	0.77g	6%
Protein	6.86g	27%
Vitamin C	4.6mg	15%
Iron	1.8mg	20%
Calcium	57.4mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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