How To Live With Diabetes

With cottage cheese and green onion, this omelet is more
than just egg whites.

Number of Servings: 1
Serving Size: 1 omelet

1/4 cup low-fat cottage cheese
1 tsp margarine
3 egg whites
1 Tbsp fat-free milk
1/4 tsp thyme
1 dash pepper
1 Tbsp chopped green onion

1. Process cottage cheese in a blender until thick and creamy.
Heat margarine in small skillet on medium heat.

2. In a small bowl, whip egg whites, milk, thyme, and black
pepper. Pour egg white mixture into hot pan. Swirl mixture
around edges of the small skillet. Using a fork, pull the
cooked edges inwards so uncooked portion leaks out towards
the pan edges. When the top surface is just firm, flip the
omelet over.

3. Spoon cottage cheese on 1/2 of the omelet. Top with green
onion. Check underside to make sure omelet is cooked, then
fold omelet carefully with spatula, or cut omelet in half
and add top half to omelet. Remove from heat and serve.

Number of Servings: 1
Serving Size: 1 omelet
Nutrition per Serving:
132 Calories, 35 Calories from Fat, 4g Total Fat,
1g Saturated Fat, 3mg Cholesterol, 423mg Sodium,
5g Total Carbs, 0g Dietary Fiber, 3g Sugars, 18g Protein

Exchanges Per Serving: 1/2 carbs, 2 very lean meat, 1/2 fat

Directions:

1. Heat oil in wok or skillet. Add chicken; cook until chicken is no longer pink, 5 to 6 minutes. Remove and set aside. Add water chestnuts, pepper and onion to wok; cook until vegetables are tender, 3 to 4 minutes, stirring constantly.
2. Combine cornstarch, soy sauce and vinegar in small bowl; stir to dissolve cornstarch. Add pineapple with juice, ginger and salt. Add to vegetable mixture; cook until sauce thickens, 2 to 3 minutes, stirring constantly.
3. Stir in Equal®. Add pea pods and chicken; cook until pea pods and chicken are heated through, 2 to 3 minutes.

Yield: Makes 4 servings.

Source: With permission from Merisant/Equal Company. Equal® sweetener is a registered trademark of the Merisant Company.