Directions:
- Coat a 6-inch nonstick skillet with cooking spray; place over medium heat. Add ham, green onions, tomato, and pepper; sauté 2 minutes. Remove ham mixture from pan; set aside, and keep warm.
- Beat egg whites with a mixer at high speed until stiff peaks form; set aside. Combine egg substitute, water, basil, hot sauce, and pepper in a medium bowl, and stir well. Gently fold egg whites into egg substitute mixture.
- Recoat pan with cooking spray, and place over medium heat. Pour half of egg white mixture into pan. Cover, reduce heat, and cook 5 minutes or until set (do not stir). Spoon half of ham mixture over omelet, and sprinkle with 2 tablespoons cheese; fold omelet in half. Slide omelet onto a serving plate; set aside, and keep warm. Repeat procedure with remaining egg white mixture, ham mixture, and cheese.
- Carbo rating: 6
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 465.54 Kcal (1949 kJ) | ||
| Calories from fat | 123.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.71g | 21% | |
|---|---|---|---|
| Cholesterol | 519.52mg | 173% | |
| Sodium | 1169.52mg | 49% | |
| Potassium | 888.91mg | 19% | |
| Total Carbs | 21.62g | 7% | |
| Sugars | 21.02g | 84% | |
| Dietary Fiber | 0.52g | 2% | |
| Protein | 59.8g | 120% | |
| Vitamin C | 6.1mg | 10% | |
| Iron | 3.2mg | 18% | |
| Calcium | 340.6mg | 34% | |
| Amount Per 100 g | |||
| Calories | 231.22 Kcal (968 kJ) | ||
| Calories from fat | 61.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.81g | 21% | |
|---|---|---|---|
| Cholesterol | 258.03mg | 173% | |
| Sodium | 580.86mg | 49% | |
| Potassium | 441.49mg | 19% | |
| Total Carbs | 10.74g | 7% | |
| Sugars | 10.44g | 84% | |
| Dietary Fiber | 0.26g | 2% | |
| Protein | 29.7g | 120% | |
| Vitamin C | 3mg | 10% | |
| Iron | 1.6mg | 18% | |
| Calcium | 169.1mg | 34% | |
* 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.
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