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Diabetes recipes: Spanish Omelet / Tortilla española

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Editor's note: These diabetes recipes come from a government website. Republishing these recipes does not constitute our endorsement for using these recipes.

Spanish Omelet / Tortilla española

Image of Spanish Omelte

Nutrition Facts
Spanish Omelet 
Serving Size 1/5 of omelet

Amount Per Serving

Calories260

Calories from Fat90

% Daily Value (DV)*

Total Fat 10g15%

Saturated Fat 3.5g18%

Trans Fat 0g

Cholesterol 135mg45%

Sodium 240mg10%

Total Carbohydrate 30g10%

Dietary Fiber 3g12%

Sugars 3g

Protein 16g

Vitamin A8%

Vitamin C60%

Calcium15%

Iron8%

*Percent Daily Values are based on a 2,000 calorie diet.

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

cups 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.


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