dinner: spanish omelet

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* Exported from MasterCook *

 

Spanish Omelet or Spanish Zucchini Frittata

 

Recipe By :Health magazine

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes {Posted}

{Rated}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons olive oil

1 onion -- chopped

2 cloves garlic -- chopped

8 ounces small (thin) zucchini -- trimmed and thinly sliced

8 ounces large potato -- peeled

4 ounces fresh green beans -- trimmed

2 eggs

2 egg whites

1/2 teaspoon salt

Freshly ground black pepper

5 ounces fresh tomato -- peeled, seeded, chopped

1/2 tablespoon chopped fresh oregano

 

1. Heat 1 1/2 tablespoons of the oil in a heavy frying pan over medium heat. Add

the onion and cook until soft, about 3 minutes. Add the garlic and zucchini,

cover, and cook the vegetables gently for 10 minutes, stirring occasionally.

Remove from the heat.

 

2. Meanwhile, boil the potato in a small saucepan until tender, 25 to 30

minutes. Remove. Add the beans to the boiling water and cook until tender, about

5 minutes. Coarsely chop the potato, and cut the beans into 1-inch lengths.

 

3. Beat together the eggs and egg whites, salt, and some black pepper in a large

bowl. Gently stir in the cooked vegetables, tomato, and oregano.

 

4. Heat the remaining oil in a 10-inch nonstick ovenproof skillet and pour in

the egg mixture. Cook the omelet gently over medium heat for 3 to 4 minutes, or

until the underside is pale gold.

 

5. Place the pan under a preheated broiler and cook the omelet for 2 to 3

minutes more, or until it is just set. Cut it into quarters and serve.

 

Exchange: 1/2 starch, 2 vegetable, 1 1/2 fat, 1/2 lean meat

Calories 186; Fat 10 g (48%); carbohydrates 19 g; protein 8 g; cholesterol; 106

mg; sodium 359 mg; fiber 3 g.

 

Description:

" Allow 30 to 45 minutes to precook and cool the potato. "

Source:

" Easy, Delicious Diabetic Recipes (2002 Oxmoor) "

S(Archive):

" KP2003 Healthy Flavors 2003-Jy-14 "

 

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Per Serving (excluding unknown items): 181 Calories; 9g Fat (44.7% calories from

fat); 7g Protein; 18g Carbohydrate; 3g Dietary Fiber; 94mg Cholesterol; 332mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2

Fat.

 

NOTES : Wake up your taste buds with the enticing aroma of fresh-cooked eggs

laced with onions, garlic, and garden-fresh vegetables. Eliminating 2 egg yolks

cuts the fat found in a typical omelet. - Health MAg

 

REVIEW: This Spanish Zucchini Frittata was worth the effort. If you have

leftover potatoes and beans, the preparation will be quicker. The fresh oregano

was perfect: just enough to accent the dish. We used half the amount of oil

listed: the pan did not need the moisture in step 4. We used two medium eggs,

plus enough egg beaters to make 3/4 cup. There was one surprise: the recipe

didn't have enough egg to hold together all those vegetables. So we added

another 2 tablespoons of egg beaters. We turned the omelet onto a serving plate,

so that the browned side was up. Made it a meal by adding a variety of melon

and a muffin or scone. Serve leftovers wrapped in a tortilla; toss with

spaghetti; or add to a chopped salad. - Hanneman 2003-Jy-14

 

Nutr. Assoc. : 0 0 0 5663 4600 0 0 0 0 0 0 0