Eggs and Sausage Omelet With Tomatoes and Peppers |
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Prep Time: 10 Minutes Cook Time: 10 Minutes |
Ready In: 20 Minutes Servings: 1 |
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This recipe comes from 400 Calorie Fix. According to the book, each omelet has 380 calories, 10 g total fat, 46 g carbohydrates, 8 g fiber, 28 g protein when served with the 1 cup of blueberries and slice of whole wheat toast listed in the ingredients. Ingredients:
1 teaspoon olive oil |
1/2 small red bell pepper, finely chopped |
1/2 small red onion, finely chopped |
1 1/2 ounces turkey kielbasa, finely chopped |
1 garlic clove, minced |
1 plum tomato, seeded and finely chopped |
2 teaspoons thinly sliced fresh basil |
2/3 cup fat free egg substitute |
1/8 teaspoon salt |
1/8 teaspoon pepper |
1 slice whole wheat bread, toasted |
1 cup fresh blueberries |
Directions:
1. Heat 1/2 teaspoon of oil in a medium nonstick pan over medium high heat. Add pepper, onion, kielbasa, and garlic and cook, stirring occasionally, until onion and kielbasa start to brown (4-5 minutes).
2. Add tomato and cook until wilted. Remove from heat. Stir in 1 teaspoon of basil and transfer to a bowl.
3. Return skillet to heat and add remaining oil. Combine egg substitute, salt and pepper in a small bowl. Add to skillet and cook until almost set (about 2 minutes). Top with bell pepper and cook for one minute, or until egg is cooked through.
4. Fold omelet in half and slide onto a plate. Top with remaining basil. Serve with toast and blueberries.
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