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Omelet with Summer Vegetables

Randy Mayor; Cindy Barr
Yield 1 serving (serving size: 1 omelet)
This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.