Omelet with Summer Vegetables

Randy Mayor; Cindy Barr
This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.

Yield:

1 serving (serving size: 1 omelet)

Recipe from

Nutritional Information

Calories 281
Caloriesfromfat 33 %
Fat 10.3 g
Satfat 4.3 g
Monofat 3.4 g
Polyfat 1.4 g
Protein 24.8 g
Carbohydrate 25.3 g
Fiber 4.2 g
Cholesterol 229 mg
Iron 2.1 mg
Sodium 947 mg
Calcium 162 mg

Ingredients

Cooking spray
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese

Preparation

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Note:

Karen Levin,

July 2004