Omlet Microwaved - Large or Small Recipe

Looking for an easy Omlet Microwaved - Large or Small recipe? Learn how to make Omlet Microwaved - Large or Small using healthy ingredients.


Submitted by knarahs

Makes 1 serving



Microwave omlet with tomatoes, onions, mushrooms and cheese, topped with salsa and sour cream - YUM and FILLING, for less than 85 calories! If you omit the salsa and sour cream, its only about 70 calories!

Recipe Ingredients for Omlet Microwaved - Large or Small

1/4 tsp reduced fat margarine spread
1/2 tbl ripe tomatoes, chopped
1/2 tbl onion, chopped
1 tbl mushrooms, chopped
2 oz (1/4 cup) Fit & Active egg substitute
1 tbl skim milk
0.33 g (half 1/8 tsp) salt substitute
1 dash pepper
10 g (1/8 cup) reduced fat cheddar cheese, divided
2 tbl salsa, optional
15 g (1 tbl) fat free sour cream, optional

Recipe Directions for Omlet Microwaved - Large or Small

  1. Combine margarine, tomatoes, onions, and mushrooms in microwave-safe bow, cook until tender (about 50 seconds 50% power).

  2. Add egg substitute, milk, salt substitute, pepper, and 1/2 cheese.

  3. Using microwave omlet maker, spray with non-stick cooking spray.

  4. Pour egg substitute in one-half of the omlet maker. Close omlet maker, and place in microwave. Cook on high for 1 minute. Open omlet maker and check for doneness. If necessary, close maker and cook for an additional 30 seconds.

  5. Remove to plate. Top with salsa and sour cream.

  6. NOTE: To make a larger omlet, double the recipe - for about 170 calories or 140 without salsa and sour cream.

Categories

Breakfast

Nutrition Facts
Serving Size 144.1g
Amount Per Serving
Calories
83
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
402mg
17%
Potassium
339mg
10%
Total Carbohydrates
6.4g
2%
Dietary Fiber
0.7g
3%
Sugars
4.1g
Protein
10.0g
Vitamin A 22% Vitamin C 3%
Calcium 16% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in calcium
  • High in pantothenic acid
  • High in potassium
  • Very high in riboflavin
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin B12
  •   Bad points
  • High in sodium
  • High in sugar
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