Total: 20 minutes
- cooking spray
- 6 ounces fresh wild mushrooms such as shiitake, portobello, chanterelles, etc. or button mushrooms (or a combination of 2 or more kinds), thinly sliced
- 2 scallions, white part only, thinly sliced
- ¼ teaspoon minced thyme
- ¼ teaspoon minced basil
- 1 tablespoon chopped fresh flat-leaf parsley
- freshly ground pepper
- 8 ounces liquid egg substitute
- 2 sprigs of fresh flat-leaf parsley for garnish
- Spray a small non-stick skillet or omelet pan with cooking spray and heat over high heat for a minute.
- Add the mushrooms and scallions; cook over high heat until the mushrooms are just cooked through, stirring often (about 3 minutes).
- Remove from heat and add the thyme, basil, parsley, and pepper. Keep warm.
- Using the same small skillet, again lightly sprayed with cooking spray, add half of the egg substitute. Cook over medium heat, lifting the sides of the eggs to allow uncooked eggs to flow under.
- Once the bottom is lightly browned, carefully flip the omelet with a spatula to brown the other side.
- Spoon half of the mushroom mixture onto the omelet and fold in half. Transfer the omelet to a plate and keep warm (in a warm oven and covered in foil is a good way to do that).
- Repeat the procedure, making the second omelet. Place a sprig of parsley on each omelet (that's optional—it's just a garnish suggestion).
|Per serving:||83 calories (4% calories from fat), 14 g protein, trace total fat (0.1 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 205 mg sodium|
|Exchanges:||2 very lean meat, 1 vegetable|