Nutrition Facts

Serving Size ¼ of recipe
Calories 210
Calories from Fat 60
Total Fat 7 g
Saturated Fat 5 g
Cholesterol 20 mg
Sodium 310 mg
Total Carbohydrate 25 g
Dietary Fiber 2 g
Sugars 20 g
Proteins 15 g
Vitamin A 15% DV
Vitamin C 50% DV
Calcium 25% DV
Iron 8% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings 4
Preparation Time 25 minutes

Cups of Fruits and Vegetables Per Person:  1.0

Ingredients and Preparation

Ingredients Measures
Fresh fruit (strawberries, blueberries, etc.) 2 cups
Fat-free plain yogurt 1/3 cup
Honey 3 tablespoons
Ground cinnamon ½ teaspoon
Butter 1 tablespoon
Egg substitute 1 cup
Reduced fat cheddar cheese, grated ½ cup
Fresh mint, chopped, for garnish

Directions

  1. Preheat the broiler, positioning the oven rack 6-8 inches above.
  2. Melt half the butter in a skillet over medium heat. Pour in half the beaten eggs.
  3. As the eggs cook, use a spatula to lift the edge, letting the uncooked egg run underneath.
  4. When loose egg can move to the edge, remove the pan from the heat and sprinkle on half the cheese.
  5. Place the pan under the broiler until the cheese is melted and the egg is completely set.
  6. Spread half the fruit on one side of the omelet.
  7. Top the fruit with a generous dollop of the yogurt, which has been blended with the cinnamon and honey.
  8. Fold the other side of the omelet over the fruit and slide it onto a plate.
  9. Garnish with more yogurt mixture and fresh chopped mint.
  • Diabetic Exchange

    Fruit: 1; Vegetables: 0; Meat: 2; Milk: 0; Fat: 1; Carbs: 1; Other: 0

    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

  • Source

    Jesse Ziff Cool for Melissa’s Variety Produce