Diabetes Forecast

Puffy Mushroom Omelet

Per Serving

Puffy Mushroom Omelet

Makes: 1 serving
Serving Size: 1 omelet
Calories 175
Fat 8 g
Saturated Fat 2.2 g
Carbohydrate 6 g
Fiber 1 g
Sugars 3 g
Cholesterol 185 mg
Sodium 300 mg
Potassium 615 mg
Protein 20 g
Phosphorus 205 mg
Choices: Carbohydrate 0.5, Lean Meat 3
  • Makes: 1 serving
  • Serving Size: 1 omelet
  • Preparation Time: 20 minutes
  • Cooking Time: 10 minutes


Olive oil cooking spray
1/2 tsp. olive oil
1 cup sliced, cleaned, and stemmed mushrooms
1 garlic clove, minced
1/2 tsp. Italian seasoning
1 egg
1 Tbsp. fat-free milk
dash hot sauce
Freshly ground black pepper
3 egg whites
1/4 tsp. cream of tartar
1 tsp. grated Parmesan cheese


  1. Coat a medium skillet with cooking spray. Heat the pan over medium-high heat, then add the olive oil. Add the mushrooms; do not stir for about 1 minute. Cook and stir the mushrooms for about 2 minutes more. Add the garlic and Italian seasoning, and continue to sauté for 2 minutes until the mushrooms are browned. Remove the pan from the heat, place the mushrooms in a small bowl, and set aside. Wipe the skillet clean and set aside.
  2. In a large bowl, beat the whole egg, milk, hot sauce, and black pepper together. In a separate bowl, combine the egg whites and cream of tartar. Using an electric mixer, beat the egg whites just until stiff peaks form. Gently fold the egg whites into the egg mixture until incorporated.
  3. Coat the skillet with cooking spray. Heat the pan over medium-high heat. Pour the egg mixture in the skillet, and cook for 1 to 2 minutes without stirring. Using a rubber spatula, lift the edges of the eggs to allow the uncooked portion to run underneath. Cook for 2 to 3 minutes more, just until the eggs are set.
  4. Drain any excess moisture from the mushrooms. Add the mushrooms to one half of the omelet. Sprinkle the cheese over the mushrooms. Using a rubber spatula, gently fold over the omelet and slide it onto the serving plate.
The Meal: Calories 380, Carbohydrate 44 g
The Sides:
Fat-Free Milk 1 cup, Calories 80, Carbohydrate 12 g
Exchanges: Fat-Free Milk 1
Kiwifruit 1/2 cup, Calories 55, Carbohydrate 13 g
Exchanges: Fruit 1
Whole Wheat English Muffin 1/2 muffin, Calories 70, Carbohydrate 13 g
Exchanges: Starch 1

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