Spanish Omelet
En Español (Spanish Version)

Nutrition Facts
Serving Size¼ recipeCalories210Calories from Fat30Total Fat4 gSaturated Fat1 gCholesterol0 mgSodium280 mgTotal Carbohydrate29 gDietary Fiber3 gSugars6 gProteins15 gVitamin A20% DVVitamin C40% DVCalcium6% DVIron20% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings4Preparation Time20 minutes
Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation
IngredientsMeasuresBaked potatoes, diced2Fat-free egg substitute2 cupsLarge tomato, seeded and diced1Minced fresh parsley2 tablespoonsGarlic cloves, minced2 Olive oil1 teaspoonLarge onion, minced1Trans fat-free margarine2 teaspoons
  • Directions
  • In a large non-stick frying pan over medium heat, cook the potatoes, onions, tomatoes, parsley, and garlic in the oil until most of liquid has evaporated from the tomatoes.
  • Transfer to a large bowl and stir in eggs.
  • Wipe out the frying pan, then place it over medium-high heat and let stand for about 2 minutes. Add 1 teaspoon margarine and swirl the pan to distribute.
  • Add half of the egg mixture; lift and rotate pan so that the eggs are evenly distributed.
  • As the eggs set around the edges, lift them to allow uncooked portions to flow underneath.
  • Turn the heat to low, cover the pan and cook until the top is set. Invert onto a serving plate.
  • Cut into wedges. Repeat with the remaining 1 teaspoon margarine and egg mixture.

  • Diabetic Exchange
    Fruit: 0; Vegetables: 1; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0
    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

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