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Recipe: Rolled ham and Swiss omelet

Recipe: Rolled ham and Swiss omelet

This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.

This omelet uses egg substitute instead of whole eggs, which cuts the amount of fat, calories, cholesterol and sodium.


Directions

Preheat the oven to 350 F. Line a jellyroll pan (15 1/2 inches by 10 1/2 inches) with aluminum foil. Coat generously with cooking spray.

In a large bowl, combine the flour, milk, margarine and egg substitute. Stir until well blended. Pour the flour mixture into the jellyroll pan and sprinkle with ham and onion.

Bake until eggs are set, about 15 minutes. Immediately sprinkle with cheese and spinach. Roll up, beginning at narrow end and using foil to lift and roll the omelet. Cut into 6 equal slices, each about 2 1/2 inches long.

Arrange additional spinach leaves on serving plate. Add the omelet and serve immediately.


Ingredients
  • 1/2 cup all-purpose (plain) flour
  • 1 cup fat-free milk
  • 1 tablespoon trans fat-free margarine
  • 1 cup egg substitute
  • 1 cup chopped smoked ham
  • 1 small onion, chopped
  • 1 1/2 cups shredded reduced-fat Swiss cheese (about 6 ounces)
  • 1 cup fresh spinach, chopped, plus spinach leaves for garnish

Exchange Data
Dash
Dairy
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories209 
Carbohydrate13 g 
Cholesterol31 mg 
Fiber0.5 mg 
Monounsaturatedfat1 g 
Potassium 
Protein19 g 
Saturatedfat4 g 
ServingsizeA 2 1/2-inch slice 
Sodium546 mg 
TotalFat9 g 

2014-09-16

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