mercredi 22 avril 2020

Sausage and Cheddar Omelet (Keto breakfast)


4 servings
  • 2 uncooked turkey or pork sausage links (about 1 ounce each)
  • 1 small onion, diced
  • Nonstick cooking spray or 2 teaspoon olive oil
  • 1½ cups liquid egg substitute or 6 eggs, beaten
  • Pinch of each, salt and pepper
  • ½ cup shredded Cheddar cheese, divided
  • Sliced green onions
  1. Heat 12-inch nonstick skillet over medium-high heat ; remove sausage from casings.
  2. Add sausage and diced onion to skillet ; cook about 5 minutes or until sausage is no longer pink and onion is crisp tender, stirring to break up meat, transfer to bowl.
  3. Wipe out skillet with paper towels ; spray with cooking spray or place oil in skillet and heat over medium-high heat.
  4. Pour egg substitute into skillet ; sprinkle with salt and pepper.
  5. Cook 2 minutes or until bottom is set, lifting edge of egg to allow uncooked portion to flow underneath ; reduce heat to medium-low, cover and cook 4 minutes or until top is set.
  6. Gently slide cooked egg onto a large serving plate, spoon sausage mixture down center ; sprinkle with ¼ cup cheese.
  7. Fold sides of omelet over sausage mixture ; sprinkle remaining ¼ cup cheese and green onions.
  8. Cut into 4 pieces and serve immediately.
Per serving
  • 133 calories
  • 6 g total fat
  • 4 g carbs
  • 3 g net carbs
  • 1 g dietary fiber
  • 15 g protein
BON APPÉTIT

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