SBD Recipes - Phase 1

Asparagus Omelet with Goat Cheese
Servings: 4

Ingredients:
1 cup liquid egg substitute
4 medium eggs
1/4 cup fat-free milk
2 Tbsp minced scallion
2 Tbsp chopped fresh thyme leaves
2 Tbsp chopped parsley
1/2 tsp freshly ground black pepper
1/8 tsp salt
1/2 lb asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 Tbsp crumbled reduced-fat goat cheese
chives for garnish

Directions:

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

Nutrition per serving:

Cal: 180 - Protein: 19 g - Carbs: 6 g - Fat: 9 g - Sat Fat: 3 g - Cholesterol: 217 mg - Fiber: 2 g -Sodium: 450 mg