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Rolled Ham And Swiss Omelet

Categories:
low fat, breakfast, omelets, egg dishes

1/2 cup flour
1 cup skim milk
1 tablespoon margarine
Egg substitute equal to 4 eggs
1 cup chopped smoked ham
1 small onion; chopped
1 1/2 cups shredded Alpine Lace
1 cup chopped fresh spinach

Heat oven to 350 degrees. Line jelly roll pan, 15 1/2- by 10 1/2- by 1-inch, with aluminum foil. Spray generously with nonstick spray. Beat flour, skim milk, margarine, salt and egg substitutes until well blended; pour into pan. Sprinkle with ham and onion. Bake until eggs are set (about 15 minutes). Immediately sprinkle with cheese and spinach; roll up, beginning at narrow end and using foil to lift and roll omelet. Arrange additional spinach leaves on serving plate. Cut omelet into about 1 1/2-inch slices. This recipe yields 6 servings. Nutritional Analysis Per Serving: Calories 250; Fat (grams) 12; Percent calories from fat 43; Percent polyunsaturated 8; Percent saturated 14; Percent monounsaturated 21; Cholesterol (milligrams) 34; Sodium (milligrams) 500; Protein (grams) 22; Carbohydrate (grams) 13.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-05-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 77 Calories (kcal); 2g Total Fat; (24% calories from fat); 3g Protein; 12g Carbohydrate; 1mg Cholesterol; 48mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 1 starch and 3 meat servings. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0

Yield: 6 servings

Preparation Time: 0:00



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