Monday, August 10, 2009

Recipe - Egg Beaters Omelet With Spicy-Sweet Peppers & Onions

This is one of the healthy dinners I have been eating featuring the same Peppers & Onions from my Hot Dog recipe which I will post later. It's about 200 calories for a very tasty omelet. Slow cooking the peppers & onions as described below is key to bringing out all the flavors this recipe has to offer.

If you can't find a mix of frozen peppers & onions which around here is called a stir fry mix, use 4 ounces sliced tri-color peppers and 2 ounces sliced onions, plus a 1/4 cup of water.

For those not counting calories, substitute three large eggs, whisked with 3 tbs milk, for the cup of Eggbeaters and an ounce of shredded sharp cheddar for the fat free variety.

1 cup Eggbeaters
1 slice Kraft Sharp Cheddar Fat Free Cheese
6 ounces frozen tri-color peppers & onions
3 tbs hot buffalo wing sauce
2 tbs Conimex Sambal Oelek (you may substitute Tabasco sauce)
1/2 tsp garlic powder
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp salt substitute
1 tbs Splenda
I Can't Believe It's Not Butter Pump Spray
Freshly ground black peppers to taste

Optional: For an additional 70 calories serve with 2 slices (35 calories each) toasted Aunt Millie's high fiber low calorie bread sprayed with I Can't Believe It's Not Butter Pump Spray.

Lightly spray the bottom of a small 8 inch frying pan with PAM spray. Evenly distribute peppers and onions in bottom of pan and add Sambal Oelek, buffalo wing sauce, garlic powder, ground cumin, salt substitute, and paprika distributing evenly over pan contents. Cover pan with glass lid and place over very low heat. The idea is for this to cook very slowly.

Cook for 20 minutes, then stir peppers and onions. Sprinkle the Splenda on top of the peppers and onions, cover, and cook under low heat for another 10 minutes.

Using the I Can't Believe It's Not Butter Pump Spray coat pan contents, increase heat, and stir peppers and onions until any remaining liquid is thickened, about 2 to 3 minutes. Again making sure pan contents are evenly distributed, sprinkle with freshly ground black pepper, increase heat slightly, and add Eggbeaters. Cook for about 5-8 minutes until surface is mostly solid, then flip. Cook an additional 2 minutes, turn off heat, break the slice of cheese into four parts and place on top of pan contents. Leave covered for an additional two minutes then serve and enjoy.


David Louis Harter said...


That sounds very tasty. It is wonderful how savory foods can so easily displace high-fat-content foods and satisfy without guilt!

- David

Chris said...

David - As I know you have Sambal on hand, you should try it! I agree though with some skill and care you can make some really healthy, tasty, and satisfying dishes that fill you up!