Smoked Ham Souffle Healthy South Beach Diet Low Carb Recipes

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SMOKED HAM "SOUFFLé"



Smoked Ham

From the South Beach Diet website. They say "This mock soufflé is healthier than many other breakfast foods and easier to make, too. You can assemble it in the morning and bake it later when you're ready".

Provided by chelle keithley

Categories     Breakfast

Time 1h

Yield 4 serving(s)

Number Of Ingredients 9

2 eggs
4 egg whites
1 1/2 cups nonfat milk
1 1/2 cups shredded extra-sharp reduced-fat cheddar cheese
4 slices light whole wheat bread, cubed
4 ounces sliced mushrooms
1 cup broccoli florets or 2 asparagus spears, trimmed and chopped
4 ounces lean smoked ham, chopped
1/2 teaspoon dried Italian seasoning

Steps:

  • Preheat the oven to 350°F
  • Coat a 2-quart baking dish with cooking spray.
  • In a large bowl, beat the eggs and egg whites until frothy.
  • Stir in the milk, cheese, bread, mushrooms, broccoli or asparagus, ham, and Italian seasoning.
  • Pour into the prepared baking dish.
  • Bake for 45 minutes, or until it is golden and a knife inserted in the center comes out clean.

Nutrition Facts : Calories 353.1, Fat 8.5, SaturatedFat 2.4, Cholesterol 127.1, Sodium 1145, Carbohydrate 50.7, Fiber 12.3, Sugar 8.6, Protein 26.9

SOUTH BEACH DIET CHEESY HAM OMELET



South Beach Diet Cheesy Ham Omelet image

This is a Phase 1 dish. This simple omelet tastes indulgent with the ham and cheese, but it's also good for you.

Provided by Celeste

Categories     Breakfast

Time 12m

Yield 2 omelets, 2 serving(s)

Number Of Ingredients 6

2 eggs
2 tablespoons nonfat milk
3 slices thin-sliced smoked lunch meat ham, chopped
1 teaspoon green onion, thinly sliced
1 dash black pepper
1/4 cup shredded reduced-fat cheddar cheese

Steps:

  • Beat eggs and milk in small bowl with fork until blended. Add ham, onion, and pepper; mix well.
  • Spray an 8-in. nonstick skillet with cooking spray.
  • Pour egg mixture into skillet; cover. Cook on medium heat 6 minutes or until egg mixture is set but top is still moist.
  • Sprinkle cheese evenly onto half of omelet. Using spatula, fold egg mixture over filling; cover.
  • Remove from heat; let stand 1 minute.
  • Cut in half to serve.

Nutrition Facts : Calories 79.2, Fat 5, SaturatedFat 1.6, Cholesterol 211.8, Sodium 78, Carbohydrate 1.2, Sugar 1.2, Protein 6.8

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