Diabetes recipes: Spanish Omelet / Tortilla española

Spanish Omelet / Tortilla española

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

Ingredients:

5small potatoes,peeled and sliced

 Vegetable cooking spray

½medium onion, minced

1small zucchini, sliced

1½cups green/red peppers, sliced thin

5medium mushrooms, sliced

3whole eggs, beaten

5egg whites, beaten

 Pepper and garlic salt with herbs, to taste

3ounces shredded part-skim mozzarella cheese

1Tbsp. low-fat parmesan cheese

Directions:

• Preheat oven to 375 °F.
• Cook potatoes in boiling water until tender.
• In a nonstick pan, add vegetable spray and warm at medium heat.
• Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
• In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
• In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
• Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Exchanges:

Meat2

Bread2

Vegetable?

Fat2

Note: Diabetic exchanges are calculated based on the american Diabetes association Exchange System.