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Country Morning Omelette

Categories: Kid-friendly, Low-fat, Quick to fix
Type: Breakfast

The smell of kielbasa in this morning omelette will waken even slumbering giants.

Serves: 1 serving


  • 1 tablespoon chopped green bell pepper
  • 1 tablespoon chopped onion
  • 3 tablespoons diced smoked sausage or kielbasa, at least 97% lean
  • 1 tablespoon chopped tomato
  • 1/2 cup fat-free egg substitute
  • 3 tablespoons shredded nonfat or reduced fat Cheddar cheese
  • Ground paprika (garnish)

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  1. Coat an 8-inch nonstick skillet with nonstick cooking spray, and preheat over medium heat. Add the green pepper, onion, and sausage or kielbasa; cover; and cook, stirring frequently, for about 2 minutes, or until the vegetables start to soften and the sausage or kielbasa is lightly browned.
  2. Add the tomato to the skillet, cover, and cook for about 15 seconds, or just until the tomato is heated through. Transfer the mixture to a warm bowl, and cover to keep warm.
  3. Respray the skillet, and place over medium-low heat. Add the egg substitute, and cook without stirring for about 2 minutes, or until the eggs are set around the edges.
  4. Use a spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or 2, or until the eggs are almost set.
  5. Arrange first the sausage mixture and then the cheese over half of the omelette. Fold the other half over the filling, and cook for another minute or 2, or until the cheese is melted and the eggs are completely set.
  6. Slide the omelette onto a plate, sprinkle with the paprika, and serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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