YIELD: 1 Serving
1/3 cup 1-inch pieces fresh asparagus
1 tablespoon plus 1-1/2 teaspoons chopped red pepper
1 tablespoon plus 1-1/2 teaspoons chopped onion
1/8 teaspoon dried thyme or fines herbes
1/2 cup fat-free egg substitute
1-1/2 teaspoons grated Parmesan cheese
3 tablespoons shredded nonfat or reduced-fat mozzarella, provolone, or Swiss cheese
2 teaspoons finely chopped fresh parsley or chives
1. Coat an 8-inch non-stick skillet with cooking spray and preheat over medium heat. Add the asparagus, peppers, onions and herbs to the skillet. Cover and cook, stirring several times, for 2 to 3 minutes or until the vegetables are crisp-tender (add a little water if the skillet becomes too dry). Remove the mixture to a small dish and cover to keep warm.
2. Respray the skillet and place over medium-low heat. Add the egg substitute and cook without stirring for about 2 minutes or until set around the edges.
3. Use a spatula to lift the edges of the omelet and allow the uncooked egg to flow below the cooked portion. Cook for another minute or two or until the eggs are almost set.
4. Arrange the vegetables over half of the omelet. Sprinkle the vegetables with the Parmesan cheese and then the shredded cheese. Fold the other half over the filling and cook for another minute or two or until the cheese is melted and the eggs are completely set.
5. Slide the omelet onto a plate, sprinkle with the parsley or chives and serve hot.
Nutritional Facts (per serving)
CALORIES: 128 CARBOHYDRATES: 7 g CHOLESTEROL: 4 mg
FAT: 1.1 g FIBER: 1.6 g PROTEIN: 21 g SODIUM: 443 mg
CALCIUM: 315 mg GI RATING: VERY LOW