Egg and Wild Rice Omelet

Preparation:  10 min. Cooking: 10 min. Total: 20 min.
Recipe photo
  • 2 Cup liquid egg substitute
  • 4 Fl Oz skim milk
  • 1 Cup cooked wild rice
  • 1/2 tsp hot pepper sauce
  • 1 1/2 tsp Worcestershire sauce
  • 3 tsp parsley , chopped
In a medium bowl, combine all the ingredients, except for the parsley. Beat mixture thoroughly. Coat a large nonstick skillet with cooking spray and place over medium heat until hot. Pour egg mixture into skillet. As eggs begin to cook, gently lift sides of omelet and tilt pan to allow uncooked portions of the egg to flow underneath. Cook until eggs are set but still moist, sprinkle top with chopped parsley and transfer to a serving platter. Serve hot.
Calories
210 Cal
Fat
5.8 g
Carbs
15 g
Protein
24 g
Fiber
1 g
Sugar
3.9 g
Cholesterol
2.5 mg
Sodium
360 mg


Nutrients

Fiber     1 g
Fat     5.8 g
Sugar     3.9 g
Carbs     15 g
Protein     24 g
Calories     210 Cal

Fats

Fat, Poly     2.8 g
Fat, Mono     1.5 g
Fat, Sat     1.2 g
Fat, Trans     0 g
Fat, Percent     24 %

Vitamins

Vitamin, K     22 mcg     18 %
Vitamin, A     800 IU     27 %
Vitamin, B12     0.7 mcg     30 %
Niacin     1 mg     6 %
Riboflavin     0.6 mg     48 %
Vitamin, C     2.6 mg     2.9 %
Vitamin, D     17 IU     2.8 %
Vitamin, B6     0.1 mg     6 %
Vitamin, E     0.6 mg     4 %
Panto, Acid     4.8 mg     95 %
Choline     15 mg     2.7 %
Thiamin     0.2 mg     20 %

Minerals

Calcium     150 mcg     15 %
Phosphorus     290 mg     42 %
Magnesium     38 mg     9.1 %
Copper     0.1 mcg     13 %
Fluoride     1.3 mcg     32 %
Zinc     3.1 mg     28 %
Cholesterol     2.5 mg     1 %
Sodium     360 mg     24 %
Selenium     43 mcg     79 %
Manganese     0.2 mg     2.4 %
Potassium     700 mg     15 %
Iron     4.1 mg     51 %