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Low Calories Skillet-Roasted Veggie Scramble Recipe

 

Ingredients

Servings: 4

 

Vegetable oil spray

1 medium green bell pepper, chopped

1 medium yellow summer squash, diced

1 large onion, chopped

4 ounces sliced button mushrooms

1/2 tsp dried oregano, crumbled

1/4 cup water

1/4 tsp salt

1/8 tsp cayenne

Egg substitute equivalent to 4 eggs

3 tbsp fat-free milk

1/4 tsp salt

4 6-inch corn tortillas

3/4 cup shredded reduced-fat sharp Cheddar cheese

 

Nutrition Facts

 

Exchanges/Choices:

1 Starch

1 Lean Meat

2 Vegetable

 

Calories 180

    Calories from Fat 50

Fat 6g

    Saturated Fat 2.7g

Cholesterol 15mg

Sodium 635mg

Carbohydrate 24g

    Dietary Fiber 4g

    Sugar 7g

Protein 15g

Cooking Methods

  1. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the bell pepper, squash and onion for 3 minutes, stirring occasionally.
  2. Stir in the mushrooms and oregano. Cook for 6 minutes or until just beginning to lightly brown on the edges, stirring constantly. Transfer to a medium bowl.
  3. Pour the water into the skillet, scraping the bottom and sides. Stir the water, 1/4 tsp salt, and cayenne into the vegetables. Cover to keep warm.
  4. In a small bowl, whisk together the egg substitute, milk and 1/4 tsp salt.
  5. Lightly spray the skillet with vegetable oil spray. Heat over medium heat. Pour in the egg mixture. Cook without stirring until the mixture begins to set on the bottom and around the edge of the skillet. Using a rubber scraper, lift and fold the partially cooked eggs to allow the uncooked portion to flow underneath. Cook for 1-2 minutes, or until the eggs are cooked through but still slightly moist.
  6. Place a tortilla on each plate. Spoon the egg mixture onto each tortilla. Top with the vegetables. Sprinkle with the cheese.

Fun Facts / Cooking Tips

After you have tried this delicious yet healthy dish for dinner, you will want to have it for breakfast and brunch as well.

Cooking tips: If you want to slightly melt the cheese that tops the vegetables, put the tortillas on a broiler rack instead of on plates. Assemble as directed, then run the tortilla stacks under the broiler for about 1 minute.

 

 

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