Healthy and delicious recipes

Southwestern Omelette

Per Serving: 150 calories, 1 gram of fat
Food Exchanges: 1/2 vegetables and 2.3
Makes 1 Serving

Ingredients:

2 FL OZ Salsa
0.125 CUP Onions-mature-raw-chopped
1 ITEM Peppers - Green Or Red
0.75 CUP Egg Beaters - Egg Substitute
0.125 CUP Ham-extra Lean-5%fat-roast
1.5 OUNCE Cheese, Mozzarella/Cheddar 0-3gr/fat

Instructions:

Spray medium skillet with non-stick vegetable spray, and preheat over medium heat. Pour egg substitute in the skillet and let eggs cook without stirring for about 2 minutes, or until cooked around the edges. 

Use spatula to lift the edges or the omelet, and allow the uncooked egg to flow below the cooked portion.  Cook for another minute, or, until the eggs are almost set.

Arrange the cheese, then the ham, then peppers and onions over half of the omelet.  Fold the other half over the filling, and cook for another minute, or until the cheese is melted.

Slide the omelet onto a plate and top with tomatoes or salsa.

Mexican Lasagna

Per Serving: 350 calories, 3 1/2 grams of fat
Food Exchanges: 1/2 milk and 1 bread and 3 meat and 1/2 fat
Servings: Ingredients make 6 servings

Ingredients:

8 OUNCE Ground Turkey 99% Fat Free
8 OUNCE Fat-free Refried Beans
1 ITEM Seasoning, Taco
6 CUP Noodles, Lasagna, Cooked
1 1/4 CUP Water
10 FL OZ Sauce-picante-canned
1 ITEM Green Onion
5 ITEM Olives, black
2 OUNCE Cheese, Low fat
16 TBSP Sour cream, Fat free, knudsen

Instructions:

Preheat oven to 350 degrees.

Spray a skillet with non-stick spray, crumble turkey, add seasoning packet and 1/4 cup water, cook until no longer pink.

In a bowl, combine cooked turkey and beans. Place three of the lasagna noodles in the bottom of a non-stick baking pan. Spread half the mixture over the noodles. Top with 3 more noodles and remaining mixture. Combine water and picante sauce. Pour over top. Cover with foil, bake for 1 hour or until noodles are tender.

Combine sour cream, onions and olives. Spoon over cooked casserole, top with cheese.

Place back in oven, uncovered until cheese appears to be melted.