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Ингредиенты
- 1/2 tsp oil
- 1 1/2 c. egg beaters(r) 99% egg substitute
- 1 Tbsp. chopped fresh basil Or possibly 1/2 tsp. dry
- 1/2 tsp reduced-sodium soy sauce
- 1/2 c. diced cooked red-skinned potatoes see preliminaries
- 1 c. cooked broccoli florets see preliminaries
- 1/4 c. sliced pimiento
- 1 Tbsp. chopped green onions
- 1/3 c. grated lowfat cheddar cheese
- 1 pch grnd black pepper
Инструкции
- Preliminaries: To cook the broccoli and potatoes, steam them till just tender when pierced with a sharp knife or possibly skewer, about 5 min. If the broccoli is ready first, remove it with tongs and cook the potatoes a few min longer.
- 1. Heat oil in a large non-stick frying pan with a heatproof handle over medium heat.
- 2. In a large bowl, whisk together the egg substitute, basil and soy sauce. Add in to the heated pan. As the Large eggs cook, gently push the outer edges toward the center with a spatula till Large eggs are about half set. Don't stir.
- 3. Sprinkle with potatoes, broccoli, pimentos and green onions.
- 4. Place pan under broiler, 5-6 inches from heat. Broil 2-3 min.
- 5. Sprinkle with the cheese and broil 2 min more, or possibly till the cheese is melted. Sprinkle with pepper. Slice into wedges; serve immediately.
- Yield: 4 servings
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 137g | |
| Recipe makes 4 servings | |
| Calories 191 | |
| Calories from Fat 108 | 57% |
| Total Fat 12.14g | 15% |
| Saturated Fat 5.99g | 24% |
| Trans Fat 0.02g | |
| Cholesterol 27mg | 9% |
| Sodium 495mg | 21% |
| Potassium 397mg | 11% |
| Total Carbs 2.11g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 1.04g | 1% |
| Protein 17.88g | 29% |
