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Diabetic Ham & Cheese Omelet

Non-Stick cooking spray
4 egg whites
1 whole egg
1/3 cup low fat cottage cheese
1 green onion, thinly sliced
2 tbsp finely chopped sun-dried tomatoes
(not oil packed)

6 slices deli-sliced smoked ham, chopped
1/4 cup shredded 2% sharp Cheddar cheese


1. Whisk together the first 3 ingredients until well blended. Stir in onions and tomatoes.

2. Heat a 10 inch nonstick skillet sprayed with cooking spray over medium heat. Add egg mixture; cook 4 minutes or until almost set, occasionally lifting edge with spatula and tilting pan to allow uncooked portion to flow underneath. Top with ham and cheese; cook 2 to 3 minutes or until egg mixture is set and cheese is melted.

3. Slip a spatula underneath omelet, tip skillet to loosen and gently fold omelet in half.
Cut in half.

Yield: 2 Servings
Serving Size: 1/2 omelet per serving

Nutritional Information:

Weight Watchers PointsPoints = 4

Calories: 170, Total Fat 7g, Saturated Fat 3g, Cholesterol 130mg, Sodium 790mg, Fiber 1g,
Carbohydrates 6g, Sugars 3g, Protein 23g, Vitamin A 10 %DV, Vitamin C 4 %DV, Calcium 30 %DV,
Iron 8 %DV

Carb Choices: 1/2

Diet Exchange:
1/2 Starch + 3 Meat(L)
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