SBD Recipes and Meal Ideas

[veronicka]

Non-tortilla soup
3tsp olive oil
6 cloves garlic
1- 6oz can of chopped green chiles (I use hatch or old el paso brand)
1 tbs chopped cilantro
1 cup fesh onion puree (boil 1 onion & blend)
2 cups fresh tomato puree (boil 3-4 tomatoes, blend)
1 tsp cumin
2 tsp chile powder (cayenne)
2 bay leaves
1 can tomato sauce
2 qt chicken stock or 4 cans chicken broth
salt & pepper to taste
1/2 tsp coriander (optional, I don't use it, it's too strong)
shredded chicken breast (I boil mine, let them cool, and shred)
1 can pinto beans (rinsed and drained), any other veggies or legumes you like
shredded cheddar & avocado (cubed)
Heat oil in lg. sauce pan over medium heat. Sautee garlic, cilantro, and green chile. Add onion and tomato puree then bring to a boil. Add cumin, chile powder, bay leaves, and canned tomato sauce. Then add chicken stock/broth and chicken to all of the above. Bring to a boil again, add beans or other veggies. Reduce to simmer, add salt, coriander, & pepper to taste. Cook for 10-20 mins then pour into soup bowls. Garnish with shredded cheddar & avocado.

[KimYnot]

I'm new to the board and will be starting Phase 1 this week. Thought I would post a recipe that I'll be trying this week (changing some items where suitable) FYI - the site of the recipe is "Simply Recipes" Simply Recipes Food and Cooking Blog -- Vegetarian recipes. I'm changing the sugar to Splenda, etc ...

All phases

Spicy Vegetarian Chili

1 1-pound eggplant, cut into 1-inch cubes
Olive oil
2 yellow onions, chopped
3 cloves garlic, inced
2 medium zucchini, diced
2 large red bell peppers, cored, seeded, diced
1 to 2 jalapeño peppers, seeded, finely minced (Taste and check the heat of the jalapeños. If very hot only use one, if mildly hot, use two. Wash hands with soap and water after handling. Do not rub eyes.)
1 28-ounce can Italian plum tomatoes
1/2 cup red wine (I'll be omitting for phase 1)
1-2 Tbsp chili powder
1 Tbsp ground cumin
2 Tbsp fresh chopped oregano or 2 teaspoons dried
1 teaspoon fennel seeds
1 1/2 cup cooked white beans (1 15-ounce can, drained and rinsed)
1 1/2 cup cooked kidney beans (1 15-ounce can, drained and rinsed)
Zest of one lemon
3 Tbsp lemon juice
1 teaspoon sugar (OR SPLENDA)
1/3 cup chopped fresh cilantro
Salt and freshly ground black pepper to taste


1 Preheat oven to 350°F. Place cubed eggplant into small, shallow roasting pan. Toss with 2 Tbsp olive oil. Cover with aluminum foil and bake for 30 minutes, stirring once. Remove from oven, set aside.

2 Heat 3 Tbsp olive oil on medium heat in a 5-6 quart Dutch oven. Add onions, cook for 4 minutes. Add garlic, cook for a minute more. Add zucchini, red bell peppers, and jalapeños. Cook 5 more minutes, stirring occasionally.

3 Coarsely chop the canned tomatoes, add to pot with their liquid. Add wine, cumin oregano, and fennel seeds. Add chili powder to desired heat. Gently stir in reserved eggplant, simmer for 20 minutes over low heat.

4 Add beans, lemon zest, lemon juice, sugar, and cilantro. Add salt and freshly ground pepper to taste. Simmer for 5 minutes.

Serve with sour cream, lf/ff grated cheddar cheese, and chopped green onions.

Serves 8-10.



*****
Kim

[rose1]

Kim, this sounds delicious. Please join us on the check in thread in the morning.

[tinatina]

From South Beach Daily Dish

Buffalo Chicken Bites

Frightened by an upcoming Halloween party? Don't be. We've got a fun recipe that fits right into your South Beach Diet eating plan. So whether you're invited to a bash or hosting your own, try these Buffalo Chicken Bites — they're so delicious, it's scary!

Makes 8 (3-skewer) servings

Prep time: 15 minutes
Start to finish: 10 minutes

Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1-inch) cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1-inch) pieces
Blue Cheese Dipping Sauce

Instructions
1. Cut chicken breasts and celery into 24 (1-inch) pieces.

2. Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.

3. Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.

4. Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

Nutritional Information:
150 calories
9 g total fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium

[tinatina]

Another daily dish, this one looks pretty yummy

Spicy Chicken and Black Bean Tacos

Heat up a cold night with this spicy Mexican dish. This quick-cook recipe makes for a delicious and stress-free weeknight meal you and your family will love.

Serves 4

Description
Seasoned with a flavorful dry rub that's put together with simple pantry basics, these soft tacos are tasty and easy to prepare.

Prep time: 15 minutes
Start to finish: 15 minutes

Ingredients

Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper

Chicken
1 pound boneless, skinless chicken breasts
1 1/2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1/4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas

Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper. For the chicken: Lightly pound each chicken breast to an even 1?2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.

In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.

Reduce heat to medium and add remaining 1?2 tablespoon of oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.

Warm tortillas according to package directions. Cut chicken on the diagonal into 1?2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.

Nutritional Information:
410 calories
10 g total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium

[1oftheLuvs]

Thanksgiving is fast approaching, so I thought I'd post the recipes from the South Beach Parties & Holidays Cookbook.

Roast Turkey with Fresh Herbs - Phase 1

Prep Time: 15 minutes Cook Time: 3½ hours

As a South Beach Dieter, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before eating.

1 12 to 14 pound turkey
½ t salt
½ t freshly ground black pepper
1 small orange, apple and/or onion, halved
1 T chopped fresh parsley
1 T chopped fresh thyme leaves
3 T extra-virgin olive oil
3 T dry white wine or lower-sodium chicken broth

Position rack in the lower third of oven and heat oven to 450°F.

Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with ¼ t of the salt and ¼ t of the pepper. Insert orange, apple and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.
Combine remaining ¼ t salt, ¼ t pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.
Transfer turkey to oven and roast for 30 minutes. Remove from oven, baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with the remaining 1 tablespoon oil and remaining 2 tablespoons wine.
Continue to roast, basting every 30 minutes accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1½ to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.

[1oftheLuvs]

Pan Juice “Gravy” – Phase 1

Prep Time: 5 minutes Cook Time: 20 minutes

This “jus”-style gravy, made without flour or cornstarch, is thickened naturally by reducing and concentrating the turkey juices. After the bird s carved and placed on a serving platter, add the juices from the cutting board to the gravy for extra richness.

1 cup dry white wine

2 cups lower-sodium chicken broth

After turkey has roasted, pour juices from the pan into a glass measuring cup or a fat separator; set aside. Place the roasting pan on the stove over medium-high heat. Add wine to the pan and, using a wooden spoon, scrape any browned bits of turkey from the bottom of the pan. Add broth, bring to a simmer, and cook until reduced by half, about 5 minutes.
Meanwhile, skim off any fat that has accumulated on top of the reserved pan juices (you should have about 2 cups of juices). Add juices to the roasting pan along with any additional juices that have accumulated on the carving board. Bring to a simmer and cooked until reduced by half, stirring occasionally. Serve warm.

[1oftheLuvs]

Turkey Sausage and Pear Stuffing – Phase 2

Prep Time: 20 minutes Cook Time: 45 minutes

If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.

3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4 pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
½ cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
¼ cup chopped fresh parsley
¼ teaspoon salt
¼ teaspoon freshly ground black pepper

Heat oven to 350°F. Lightly oil a 9 by 13 inch baking dish. Place bread cubes into a large bowl.
Remove sausage from the casings and break into ½-inch pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.


MAKE-AHEAD: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.

[1oftheLuvs]

Cranberry-Orange Compote – Phase 2


Prep Time: 5 minutes Cook Time: 10 minutes

This classic jewel-colored fruit sauce is the perfect foil for turkey meat and makes a flavorful condiment for the next day’s sandwiches (you might want to double this recipe to ensure leftovers). Low in calories, cranberries are also a good source of vitamin C. If you like a sweeter compote, add a little more sugar substitute.

2 cups fresh or frozen cranberries
1 tablespoon grated orange zest
1/8 teaspoon ground cinnamon
1 cup water
½ cup granular sugar substitute

Place cranberries, zest, cinnamon, and water in a medium saucepan over medium heat; stire to combine. Bring to a simmer and cook, stirring occasionally, until berries have popped and compote has thickened, about 10 minutes. Remove from heat and stir in sugar substitute to taste. Serve at room temperature.



MAKE-AHEAD: Compote can be made up to 1 week in advance and refrigerated in a covered container. Bring to room temperature before serving.

[1oftheLuvs]

Green Beans with Garlic and Lemon – Phase 1


Prep Time: 15 minutes Cook Time: 5 minutes

Green beans bring lovely color to the Thanksgiving table. Look for the long, skinny French beans called haricots verts. They’re very tender and extra special.

1 pound green beans, trimmed
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
2 teaspoons grated lemon zest
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper

Bring a medium saucepan of salted water to a boil. Add beans, return to a boil, and cook until crisp-tender, about 2 minutes. Drain in a colander and rinse under very cold water to stop cooking. Drain again and pat dry.
Heat oil in a large nonstick skillet. Add garlic and cook until softened, about 1 minute. Add beans and zest; cook, stirring occasionally, until beans are warmed through, about 2 minutes. Stir in lemon juice and season to taste with salt and pepper. Serve warm or at room temperature.



MAKE-AHEAD: Beans can be blanched up to a day in advance.

[1oftheLuvs]

Cider-Roasted Sweet Potatoes – Phase 2


Prep Time: 10 minutes Cook Time: 30 minutes

The tasty skin of sweet potatoes offers abundant fiber, and the flesh supplies a hearty dose of vitamins B6 and C, as well as potassium and iron. Remember that cider is drizzled on for flavor here; save drinking a full glass of cider for Phase 3.

6 medium sweet potatoes (about 3 pounds), sliced into 8 wedges each
1 tablespoon extra-virgin olive oil
½ teaspoon ground cinnamon
½ teaspoon salt
¼ teaspoon freshly ground black pepper
⅓ cup unsweetened apple cider

Heat oven to 400°F. Toss together potato slices, oil, cinnamon, salt and pepper in a large bowl. Transfer to a large baking dish and drizzle with cider. Roast until lightly browned and cooked through, about 30 minutes.

[1oftheLuvs]

Cauliflower Mash – Phase 1


Prep Time: 5 minutes Cook Time: 15 minutes

Other South Beach Diet cookbooks have featured a mashed cauliflower recipe that has been such a hit, so we couldn’t resist creating a new variation for Thanksgiving.

1½ pounds cauliflower, cut into large florets (about 8 cups)
3 garlic cloves
2 (14-ounce) cans lower-sodium chicken broth
Salt and freshly ground black pepper
2 tablespoons chopped fresh chives

Combine cauliflower, garlic, and broth into a large saucepan. If cauliflower is not completely covered by the broth, add water until just covered. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
Reserve 2 tablespoons of the cooking liquid and drain cauliflower. Transfer cauliflower and garlic to the bowl of a food processor, and process until smooth, pulsing in 1 or 2 tablespoons of the reserved broth, if necessary, to moisten the mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.


MAKE-AHEAD: Recipe can be made up to 1 day in advance; refrigerate in a covered container and reheat in a microwave or 325°F oven before serving.

[1oftheLuvs]

Pumpkin Pie – Phase 2

Prep Time: 20 minutes Cook Time: 1 hour

Nothing makes Thanksgiving more complete than pumpkin pie. Redolent with warm spices, this creamy treat is enhanced with a delightfully crisp, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.

6 (9 –by 14 –inch) sheets whole wheat phyllo dough, thawed
⅓ cup granular sugar substitute
1½ teaspoons ground cinnamon
½ teaspoon ground ginger
½ teaspoon salt
¼ teaspoon ground cloves
¼ teaspoon freshly grated nutmeg
1 (15 –ounce) can pumpkin purée
4 large egg whites
1 large egg yolk
1 (12 –ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or wax paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat a 9-inch pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or wax paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are slightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin purée, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings, if desired.


MAKE-AHEAD: Pie filling can be made up to 1 day in advance and refrigerated in a covered container until ready to use. Whisk well before filling pie shell.

[1oftheLuvs]

Turkey Chili – Phase 1

Prep Time: 10 minutes Cook Time: 1 hour 10 minutes

With leftover white-meat turkey and a few pantry items, you can whip up this one-pot favorite with little effort. It’s best to make the chili within a couple of days after Thanksgiving so the turkey doesn’t dry out. Salt-free pinto beans are available in supermarkets or health-food stores. Spice lovers can add a few dashes or hot pepper to turn up the heat. Football anyone?

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon chili powder
1 teaspoon dried oregano
¼ teaspoon ground cinnamon
1 (14.5-ounce) can lower-sodium chicken broth
1 (28-ounce) can unsalted chopped tomatoes
1 tablespoon unsalted tomato paste
1 pound cooked turkey breast, skin removed, cubed (about 3 cups)
1 (15-ounce) can unsalted pinto beans
Salt and freshly ground black pepper
2 scallions, thinly sliced (optional)

Heat oil in a large nonstick saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook 1 minute more. Stir in cumin, chili powder, oregano, and cinnamon. Add broth, tomatoes, and tomato paste. Simmer, partially covered, until slightly thickened, about 30 minutes.
Add turkey and beans and their liquid; simmer 30 minutes more, stirring occasionally. Season to taste with salt and pepper. Top with scallions, if desired. Serve hot or warm.



MAKE-AHEAD: Chili can be frozen up to 1 month.

[heahyou00]

1 cup soy flour
1/4 cup ww flour
1/4 tsp salt
2 tbsp Splenda
4 tsp baking powder
1 1/2 cups ff milk
3 eggs
1/4 cup applesauce
1/2 tsp vanilla


Mix all ingredients, spray griddle with Pam and each pancake is a generous tablespoon of mix spread out. each pancake has approx 2 grams of carbs.



Kelly

[heahyou00]

6 tbsp Smart Balance butter
1 cup almonds chopped very finely
1 cup splenda
1/4 cup ff milk
2 egg whites
1 tsp vanilla


Melt butter in sauce pan, add all other ingredients, adding the eggs last and removing from heat immediatly. Spray cookie sheet with non stick spray and spoon 1 tbsp of dough onto sheet and slighty press into cookie shape. Bake at 350 for 12 mins. Each cookie is approx 2 carbs.


Kelly

[heahyou00]

1 cup Turkey ham diced
1 cup onion
4 cups peeled & sliced zucchini


Saute ham and onion in pan, add in zucchini, and salt and pepper to taste. Do not stir the mixture much otherwise your zuchini will become mush, kinda pick up pan and just toss the mixture around until browned. This can be served with eggs for breakfast.


Kelly

[heahyou00]

Diced Carrot, celery and onion, add 6 cups water and throw in turkey neck in large pot, put on stove and allow to boil for awhile, this makes the stock for your gravy. You can also put in a bayleaf and a few peppercorns for flavor.

When ready to make your gravy, pour through a strainer, so you get only the juice and nothing else. Add a couple bouillon cubes for flavor and to thicken your gravy use 3 egg yolks while stiring in a saucepan. This takes the place of flour or cornstarch to make it lower in carbs.



Kelly

[KimYnot]

I've used this for years with salmon and it's fabulous! Even the grandkids love salmon if I prepare it with this marinade. It would probably be tasty with chicken also.

1/4 cup soy sauce
2 tablespoons dark sesame oil
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 tablespoon minced ginger
1 scallion, sliced thin (about 2 Tbsp)
ground black pepper to taste

Marinate fish for 30 minutes, turning after 15 minutes. Then grill til done.

[Marvelissa]

This thread is making me super hungry and excited about taking on this new woe - after Atkins it's like a Godsend!

[cmd1974]

I just thought I would share this recipe for Black Bean soup. It's really good, and it's getting to be perfect "soup weather!" I will be making a double batch this week. A tip: it is even tastier and thicker after being refrigerated overnight. Enjoy!

Spicy Black Bean Soup

Cooking spray
1 chopped onion
4 cloves garlic-chopped
3 - 15 ounce can black beans
1/2 tsp red pepper flakes
1 tsp ground cumin
1 - 14 1/2 ounce can ff chicken or veggie broth
10 ounce can Rotel type tomatoes*

*I will have to check the ingredients on this. If it's not acceptable, I will need to look for some crushed/diced tomatoes and add fresh chilis or jalapenos in myself*

Cook the onion and garlic in cooking spray in stock pot until soft. Place 1 can of beans (with their liquid), half the broth, the onion and garlic mixture and the cumin and pepper flakes in blender, pulse until pureed. Transfer back to pot. Puree the second can of beans with the remaining broth, add to pot. Stir the last can of beans, undrained, and tomatoes into bean mixture. Stir, bring to a simmer and simmer 20 minutes.

YUM!

[tinatina]

Cauliflower popcorn

1 head of cauliflower
4 tablespoons olive oil
1 tablespoon of salt (or, to taste or for a salt-free alternative, Mrs. Dash table blend)

Preheat oven to 425 º F. Cut out and discard cauliflower core and thick stems. Trim remaining cauliflower into florets the size of golf balls. In a large bowl, add cauliflower, olive oil, and salt. Toss thoroughly. Spread cauliflower on a baking sheet (lined with parchment paper, if available for easy cleanup). Roast for 1 hour, or until much of each floret has become golden brown. (that's the caramelization process converting the dormant natural sugars into sweetness. The browner the florets, the sweeter they will taste.) Turn 3 or 4 times during roasting. Use crumbled up aluminum foil or paper towels to create a false bottom in your popcorn container, fill it with cauliflower, and serve immediately

[KimYnot]

All phases

Southwestern Omelet

2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Yield: 2 servings

CALORIES 181 (27% from fat); FAT 5.5g (sat 2.3g,mono 1g,poly 0.8g); PROTEIN 20.2g; CHOLESTEROL 116mg; CALCIUM 184mg; SODIUM 822mg; FIBER 6g; IRON 2.1mg; CARBOHYDRATE 13.8g

***********

Kim