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Swiss Cheese Omelette     Print Version
With Sargento Reduced Fat Swiss
Lacto Ovo — 1 Carb Choices

Tillmook, Safeway, Heluvagood and a few others used to make a no salt, low sodium cheddar cheese. Although Heluvagood's now has no salt they have added potassium chloride "for the salt flavor." In my opinion, they removed a "safe" cheddar from the market —a cheese to eat or use for Nachos, Omelletes, burgers, etc.— and replaced it with an unhealthy version. So, to remake this Omelette, which used to be a "Heluvagood Cheese" Omelette, I searched around for another cheese and a few years ago found Sargento Reduced Fat. Sargento has 30 mg sodium per slice (21 grams) while Heluvagood has 25 mg sodium per 28 grams (1-ounce). By safe cheddar I mean no salt, no added potassium chloride. Although Heluvagood's sodium level is slightly lower per ounce, Sargento's Swiss does not contain potassium chloride. I've touched on this before, so here's a brief reminder. Our hearts need potassium, but at specific levels. Too low or too high can damage our heart. All foods, spices and herbs included, contain some potassium. A healthy balanced diet provides all we need. Like salt, adding more potassim can upset that balance. And now, with so many food producers adding potassium chloride or potassium carbonate to their foods (like Heinz Ketchup and other bottled and canned foods) we stand a good chance of overdosing. Therefore, I have recommended for a long time that we not use salt substitutes or products that add potassium as a salt replacement. Sargento does use a bit of salt, but after speaking with them I learned that about 99% of the sodium in their cheese is from the milk and cheese culture. That makes this cheese acceptable and it's flavor is so close to real Swiss that it's worth your trying it. I now use it for all recipes I formerly used salt-free cheddar for. I have found Sargento available in most grocery stores. In some stoes you might find a reduced sodium version for Swiss and Colby cheese.

Makes One Serving (109.2 mg)

Nutritional Information
Sodium Per Serving: 109.2 mg

Per Serving:
Nutrient Values Per Serving:
Calories: 179.2
Protein: 13.3 g
Carbohydrate: 5.897 g
Dietary Fiber: 1.522 g
Total Fat: 11.4 g
Saturated Fat: 5.312 g
Monounsaturated Fat: 2.25 g
Polyunsaturated Fat: .824 g
Cholesterol: 215.2 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .058 g
Total Omega-6 FA: 0 g
Potassium: 349.9 mg
Sodium: 109.2 mg
Vitamin K: 6.116 mcg
  • 1 large egg (70 mg)
  • 2 teaspoons half and half or 2% milk with Vitamin A (4.096 mg) 1/2 small tomato, sliced and diced (8.19 mg)
  • 1/4 small or medium green pepper, diced (2.975
  • 3 button mushrooms, sliced (1.2 mg)
  • 1 slice Sargento Reduced Fat Swiss* (30 mg)
  • spritz extra virgin olive oil (trace)
  • Optional: 1/4 small onion, diced (.525 mg)

    Clean vegetables and prepare. Set aside.

    Cut 2 ounces of Heluvagood Low Sodium Cheddar (approximately 2 cubic inches of cheese. Slice or grate this into smaller pieces.

    Heat small skillet over medium flame or heat. Lightly spritz with olive oil. Scramble egg in a small bowl using fork. Pour into pan when pan is hot. Lay cheese down on one half of the Omelette. Lay in all other vegetables on top of the cheese. Let cook. When egg has cooked on bottom, roll over the half without vegetables covering the vegetables. (If egg turns out to be too small, next time use fewer vegetables and cheese.) Cover for about four minutes. Remove and serve hot with toast made from your favorite no salt, low sodium bread.

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