Low Fat Recipe
You feel great after eating this satisfying Lemon Omelet in the morning - or anytime. Egg whites make the difference.
Cook the omelet:
1 10-oz. package frozen chopped broccoli, thawed
2 lemons (for grated zest)
8 ounces liquid egg substitute
4 large egg whites
1/4 teaspoon cream of tartar
Salt and black pepper to taste
2 teaspoons olive oil
1/4 cup grated Parmesan cheese
Before You Start: Thaw the broccoli in the microwave oven according to the directions on the package.
Preheat the oven to 375-degrees. Thaw the broccoli in the microwave oven according to the directions on the package.
Grate the zest of both lemons. If using whole eggs, break them into a medium bowl and beat lightly until combined.
In a large bowl, combine the egg whites and cream of tartar. Beat with an electric mixer on high speed until stiff peaks form when the beaters are lifted. With a large rubber spatula, gently fold in the beaten whole eggs (or egg substitute), lemon zest, and salt and pepper until well blended.
In a medium nonstick ovenproof skillet, heat the oil over high heat. Pour in the egg mixture, reduce the heat to medium, and cook about 3 to 5 minutes, or until the underside is slightly brown. Transfer the skillet to the oven and bake for 5 minutes.
Remove the skillet from the oven, spoon the broccoli over the omelet, and return the pan to the oven. Cook for 2 minutes longer, or until the eggs are set. Remove the pan from the oven and sprinkle the top with the grated Parmesan. Loosen the edges of the omelet with a rubber spatula and slide the omelet onto a large serving platter.
Step 2: Microwave the new potatoes with garlic-herb cheese
What You Need:
1-1/4 pounds medium thin-skinned new potatoes
Salt and pepper to taste
Garlic-and-herb-flavored Rondele cheese for serving
Scrub the potatoes and pierce each one several times with a skewer or a fork.
Place the potatoes in the microwave oven and microwave on High, turning over halfway, until tender, 4 to 6 minutes.
Remove from the oven and let stand until serving time.
Step 3: Toast the Challah
1 loaf challah bread
Jam for serving
Thinly slice the challah.
Toast the slices in a toaster until lightly colored. Transfer the slices to a napkin-lined basket and place on the table with the butter and the jam.
Step 4: Make the Melon Frappes
4 cups cut-up very ripe honeydew melon
4 tablespoons Midori melon liqueur or orange juice
2 cups ice
1 tablespoon sugar
Juice of 1 lemon
Fresh mint leaves (optional)
In a blender, combine the melon, liqueur or orange juice, ice, sugar and lemon juice. Blend on high until smooth. Pour into stemmed glasses and garnish each with fresh mint, if desired.
Step 5: Serve
Cut the omelet into 4 equal wedges and place each on a plate.
Add a serving of potatoes to each plate, season with salt and pepper, and place a dollop of Rondele on top. If desired, serve the frappes with the meal, or reserve them for dessert.
Egg whites come already separated and pasteurized in cartons in the dairy section of your supermarket. Pasteurized whites have been cooked slightly to remove any bacteria.
Recipe makes 4 servings
Calories:: 150; Protein: 14g; Carbohydrate: 7g; Total Fat: 8g; Sat Fat: 2g; Cholesterol: 219mg; Sodium: 232mg; Fiber: 2g