Omelet Italiano (makes 4 servings)

Ingredients:


Butter-flavored cooking spray
2 teaspoon dried basil
2 low-fat turkey sausages
1 cup egg substitute
1 cup fresh mushrooms, thinly sliced
1 teaspoon water
½ cup onion, chopped
4 ounces part-skim mozzarella cheese, grated
1 cup ripe plum tomatoes, chopped
Salt and pepper to taste



Directions:


In a large nonstick skillet, heat cooking spray. Remove sausage meat from casings; brown it, breaking up the lumps, for 2 minutes. Add mushrooms and onion and brown them. Stir in tomatoes and basil, lower heat and cook, covered, for 3 minutes until tomatoes are softened. Remove mixture from skillet and keep warm. In a small bowl, combine ¼ cup egg substitute with 1 teaspoon of water and beat well. Heat the skillet until hot but not smoking. Pour in egg substitute and cover bottom of pan. Place 1 ounce of cheese on half of egg and top with 3 tablespoon of sausage mixture. Fold other side of omelet over filling; reduce heat and cook, covered, for 2 minutes. Slide omelet onto plate and keep warm. Add salt and pepper to taste.



Nutrition Information:


Serving size: 1 omelet
Calories: 193.38
Fat: 9.09g
Protein: 19.44g
Carbohydrates: 7.14g
Fiber:  1g