Low-Cholesterol Oyster Mushrooms Omelet

This is a tasty and nutritious breakfast or lunch item. Serve it with 2 pieces of whole-grain toast and some sliced fruit for a complete meal. Feel free to use any type of mushroom you like or, if mushrooms aren’t a favorite, substitute bell peppers or onions instead. Any cheese can be used: aged cheddar or Swiss cheese is delicious. Egg substitute is available in cartons and consists of 80% egg whites and 20% egg yolks, with no added color or preservatives. It has a good color, the taste is great, and the nutritional value is better since you’re cutting back most of the fat, calories and cholesterol of the whole egg. Egg substitute keeps in the refrigerator for up to about 4 weeks. One egg equals 1/4 cup of egg substitute.

1. Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the mushrooms, garlic and oregano for 4 minutes, until the mushrooms are browned and the liquid has evaporated. Remove the mushroom mixture and set aside.

2. Respray the skillet. Add the egg substitute and cook for 2 minutes, until the eggs begin to set. Sprinkle the mushroom mixture and feta over the eggs and cook for another minute, or just until the omelet is set. Flip one half over the other to serve.

1 tsp vegetable oil
1 cup finely diced oyster mushrooms
1/2 tsp crushed fresh garlic
1/2 tsp dried oregano
1/3 cup egg substitute (see above)
1/4 cup crumbled feta cheese

Nutritional Analysis per Serving

Calories 146
Protein 13 g
Fat 10 g
Saturated Fat 2.9 g
Carbohydrates 6.2 g
Cholesterol 26 mg
Sodium 300 mg
Fiber 1.4 g

Prep Time:5 minutes
Cook Time:6 minutes

Serves 1