Directions:
- Coat a 6-inch heavy skillet with cooking spray; place over medium heat until hot. Add zucchini, green onions, and tomato; sauté 2 to 3 minutes or until tender. Stir in dash of pepper. Remove vegetables from pan; set aside, and keep warm.
- Beat egg whites until stiff peaks form; set aside.
- Combine egg substitute and next 5 ingredients in a small bowl; stir well. Gently fold egg whites into egg substitute mixture.
- Place pan over medium heat until hot enough to sizzle a drop of water. Spread half of egg mixture in pan. Cover, reduce heat to low, and cook 5 minutes or until puffy and golden on bottom, gently lifting omelet at edge to judge color. Turn omelet, and cook 3 minutes or until golden. Carefully slide omelet onto a warm plate. Spoon half of vegetable mixture over half of omelet; sprinkle with 1/4 cup cheese, and fold in half. Repeat procedure with remaining egg mixture, vegetable mixture, and cheese.
- Carbo rating: 4
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 439.69 Kcal (1841 kJ) | ||
| Calories from fat | 107.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.96g | 18% | |
|---|---|---|---|
| Cholesterol | 509.99mg | 170% | |
| Sodium | 1078.12mg | 45% | |
| Potassium | 976.91mg | 21% | |
| Total Carbs | 22.94g | 8% | |
| Sugars | 21.05g | 84% | |
| Dietary Fiber | 0.91g | 4% | |
| Protein | 56.87g | 114% | |
| Vitamin C | 18.5mg | 31% | |
| Iron | 3.4mg | 19% | |
| Calcium | 383.6mg | 38% | |
| Amount Per 100 g | |||
| Calories | 204.21 Kcal (855 kJ) | ||
| Calories from fat | 49.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.55g | 18% | |
|---|---|---|---|
| Cholesterol | 236.86mg | 170% | |
| Sodium | 500.72mg | 45% | |
| Potassium | 453.71mg | 21% | |
| Total Carbs | 10.65g | 8% | |
| Sugars | 9.77g | 84% | |
| Dietary Fiber | 0.42g | 4% | |
| Protein | 26.41g | 114% | |
| Vitamin C | 8.6mg | 31% | |
| Iron | 1.6mg | 19% | |
| Calcium | 178.2mg | 38% | |
* 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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