PHASE 3/4- Post DS surgery
MACROS: Protein 15 grams, Carbs 5 grams, Total weight 4.3 ounces
INGREDIENTS (SERVES 1 PERSON)
1 Large Egg
0.5 ounces low sodium deli Ham
1 string cheese- cut in half (light mozzarella or cheddar cheese, preferred brand Sargento)
1 tablespoon (15 g) low fat refried beans or whole drained black beans
2 teaspoon of water
Total of 2 tablespoons of your favorite veggies: mix of finely chopped green/red bell pepper, onion, mushrooms/tomatoes, etc
Salt and pepper to taste
Oil: either 1-2 spray of cooking oil or 1 teaspoon of avocado oil (total)
INSTRUCTIONS
In a bowl, mixed 1 egg with the water until homogenous in color
In a small skillet on medium-low heat, add cooking oil/spray. Sauteed the mixed veggies (bell peppers/onion/mushroom), beans and ham. Cook until soften, around 2-3 min. Next remove the veggies and set aside
Then, clean the same skillet and add 1 spray or oil. Lower heat to low. Add the egg, swirl around the skillet. Cook until egg is set, around 1 minute. On one side add the cheese, veggie/ham/bean mixture. Flip the other side of the omelete. Cover for 1 minute until cheese is melted.
GUIDE IMAGES:
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Beat egg and water until homogenous
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Sauteed veggies, ham, beans and remove from skillet. Set aside
Add mixed egg to the skillet, cook in low until set
Add 1 string cheese, cut in half
Add the mixed veggies/beans
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