2 teaspoons olive oil
1/2 cup coarsely chopped broccoli florets
1/2 cup sliced fresh mushrooms
1/2 cup chopped carrot
1/4 cup chopped onion
6 egg whites
3 whole eggs
2 tablespoons fresh basil
1/4 teaspoon salt (try reducing)
1/4 teaspoon ground black pepper
1/3 cup shredded part-skim mozzarella cheese
1. Preheat broiler. In a broiler-proof medium skillet, heat oil over medium heat. Add broccoli, mushrooms, carrot and onion; cook for 7 to 8 minutes or until crisp-tender, stirring occasionally. (If vegetables start to over brown, reduce heat.)
2. Meanwhile, in a medium bowl, whisk together egg whites, eggs, basil, salt and pepper. Pour egg mixture over vegetables in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set and surface is just slightly moist. Sprinkle with cheese. Broil 4 inches from the heat about 2 minutes or until top is lightly browned and center is set. Let stand for 5 minutes before serving.
Serves 4: 141 calories, 5 grams carbs, 8 grams fat, 13 grams protein
This recipe is part of a collection assembled by Valley Medical Center’s Diabetes Education & Nutrition Clinic as a component of their healthy nutrition and diabetes education program. The recipes were gathered and inspired from a variety of healthy eating websites. See cookbook for list of website resources.