Wednesday, July 20, 2011

Garden Omelet

1/2 cup chopped zucchini
1/3 cup chopped onion
1/4 cup chopped green pepper
2 teaspoons butter
4 egg whites
2 eggs
1/4 cup fat-free milk
1/4 teaspoon salt
1/4 teaspoon pepper
2 slices reduced-fat process American cheese product, cut into 1/2-inch strips

1.In a 10-in. nonstick skillet coated with cooking spray, saute the zucchini, onion and green pepper in butter until tender.

2.Meanwhile, in a small bowl, whisk the egg whites, eggs, milk, salt and pepper. Pour into skillet; cook over medium heat.

3.As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, sprinkle cheese on one side; fold other side over filling. Slide omelet onto a plate. Cut in half. 

Yield: 2 servings.

Nutrition Facts: 1/2 each omelet equals 206 calories, 10 g fat (4 g saturated fat), 228 mg cholesterol, 693 mg sodium, 9 g carbohydrate, 1 g fiber, 19 g protein.

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