Ham and Potato Omelet

Great for any meal, this Italian dish is quick to prepare. Serve with fruit salad and toast for breakfast, or sautéed Swiss chard and garlic bread for later in the day. Use chicken in place of ham, if you prefer.

Yield: 4 servings (serving size: 2 wedges)

Ingredients

• 1/4  cup  1% low-fat milk
• 1/2  teaspoon  salt
• 1/4  teaspoon  black pepper
• 4  large egg whites
• 3  large eggs
• 1  tablespoon  vegetable oil
• 4  cups  packaged frozen hash brown potatoes with onions and peppers (such as Ore-Ida Potatoes O'Brien)
• 1  cup  chopped 33%-less-sodium ham

Preparation

Preheat oven to 450°.

Combine first 5 ingredients, stirring with a whisk.

Heat oil in a large cast-iron skillet over medium-high heat. Add potatoes; sauté 5 minutes. Stir in ham; sauté 1 minute. Stir in egg mixture. Bake at 450° for 12 minutes or until set. Cover and let stand 10 minutes. Cut into 8 wedges.

Nutritional Information

Calories:

287 (27% from fat)

Fat:

8.5g (sat 2.2g,mono 2.8g,poly 2.7g)

Protein:

17g

Carbohydrate:

36.4g

Fiber:

3.7g

Cholesterol:

172mg

Iron:

3mg

Sodium:

703mg

Calcium:

67mg