Cheesy Omelet with Sautéed Vegetables
1 Tablespoons vegetable oil or olive oil
½ cup chopped red bell pepper
1 cup chopped zucchini (1 small)
¼ cup chopped green onions, about 2
2 large eggs, plus 2 egg whites, beaten (or 3 large eggs)
1/8 teaspoon salt, divided
1½ Tablespoons water
1/8 teaspoon black pepper, optional
¼ cup Swiss cheese, chopped
Heat an 8-inch non-stick skillet over medium-high heat. Add the oil, tilt skillet to spread oil around. Drop a few pieces of zucchini into pan, when it starts to sizzle, add remaining zucchini and red bell pepper. Cook 2 minutes.
Add green onions and a pinch of salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Taste. Remove from heat and pour into a bowl, cover to keep warm.
Break eggs into a large bowl. Wash hands after breaking eggs. Combine a pinch of salt, water, black pepper, and eggs; mixing well with a whisk or fork.
Using the same skillet, coat skillet with cooking spray. Heat skillet over medium heat.
Gently pour egg mixture into the skillet. Cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilt the pan to allow uncooked egg mixture to come in contact with pan. Continue to cook until omelet is set.
Spoon vegetable mixture onto half of omelet; sprinkle the cheese over mixture. Loosen omelet all around with a spatula, and fold in half. Slide omelet onto a platter. Serve hot.
Yield: 2 servings
Nutrition Facts per serving: 280 calories, 8g Total fat, 25g carbohydrate, 4g dietary fiber, 229mg cholesterol 2.1mg iron, 250mg sodium, 162mg calcium, 25g protein