Goat Cheese And Prosciutto Souffle Healthy South Beach Diet Recipes

ASPARAGUS OMELETS WITH GOAT CHEESE - HEALTHY, SOUTH BEACH DIET,

Asparagus Omelets With Goat Cheese - Healthy, South Beach Diet, image

Make and share this Asparagus Omelets With Goat Cheese - Healthy, South Beach Diet, recipe from Food.com.

Provided by GoldsmithLissa

Categories Breakfast

Time 17m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

1 cup liquid egg substitute
4 eggs
1/4 cup nonfat milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
sea salt
1/2 lb asparagus, trimmed and cut into 1-inch pieces
1/4 cup water
4 tablespoons crumbed reduced-fat goat cheese
chives, for garnish

Steps:

In medium bow, whisk together the eggs and milk. Stir in scallions, thyme, parsley, pepper and salt.
Place asparagus and water in large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stire after 2 minutes. Drain, pat dry, and add to egg mixture.
Heat medium nonstick skillet coated wtih cooking spray over medium heat. Pour one-quarter of egg mixture into skillet, allowing it to cover the bottom of the pan. Cook for 2-3 minutes, or until bottom just begins to set. Sprinkle with 1 tsp of cheese. Add one-quarter of asparagus pieces. Cook for 5 minutes, or until eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes or until omelet is golden and cheese is melted. Turn onto a plate and keep warm.
Coat skillet with cooking spray and repeat process with remaining ingredients to make 3 more omelets. Garnish with chives.

Nutrition Facts : Calories 147.6, Fat 7.2, SaturatedFat 2, Cholesterol 212.4, Sodium 199, Carbohydrate 4.7, Fiber 1.5, Sugar 2.4, Protein 15.9

GOAT CHEESE AND PROSCIUTTO SOUFFLE - HEALTHY, SOUTH BEACH DIET,

Goat Cheese and Prosciutto Souffle - Healthy, South Beach Diet, image

Make and share this Goat Cheese and Prosciutto Souffle - Healthy, South Beach Diet, recipe from Food.com.

Provided by GoldsmithLissa

Categories Breakfast

Time 50m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

2 eggs
4 egg whites
1 1/2 cups nonfat milk
1 1/2 cups reduced-fat goat cheese
4 slices light whole wheat bread, cubed
4 ounces sauteed spinach
2 asparagus spears, trimmed and chopped
4 ounces prosciutto or 4 ounces Canadian bacon, chopped
1/2 teaspoon dried rosemary
sea salt and pepper, to taste

Steps:

Preheat oven to 350°F Coat in 2-qt baking dish with cooking spray.
In a large bowl, beat the eggs and egg whites until frothy. Stir in remaining ingredients. Pour into prepared baking dish.
Bake for 45 minutes, or until golden and knife inserted in center comes out clean.

Nutrition Facts : Calories 292.7, Fat 5.2, SaturatedFat 1.3, Cholesterol 107.6, Sodium 672.1, Carbohydrate 49.9, Fiber 12.8, Sugar 8.4, Protein 20

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