This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a whole grain dinner roll.

Ingredients :

  1. 5 small potatoes, peeled and sliced (about 1 1/4 lb. total weight)
  2. Vegetable cooking spray
  3. ½ medium onion, minced
  4. 1 small zucchini, sliced
  5. 1½ cups green/red peppers, sliced thin
  6. 5 medium mushrooms, sliced
  7. 3 whole eggs, beaten
  8. 5 egg whites, beaten
  9. Pepper and garlic salt with herbs, to taste
  10. 3 ounces shredded part-skim mozzarella cheese
  11. 1 Tbsp. reduced-fat parmesan cheese.

Directions :

  1. Preheat oven to 375 °F.
  2. Cook potatoes in boiling water until tender.
  3. In a nonstick pan, add vegetable spray and warm at medium heat.
  4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
  6. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes.
  7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Total Servings: 5
Food Choice List:
Lean Protein 1; Starch 1;
Non-starchy Vegetable 2; Fat 1


  Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.
Other recipes Side Dishes : Here
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