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Omelettes for Two

Serves 2
20 minutes or Less
Vegetarian

INGREDIENTS:
2 Large Eggs
3 Egg Whites
1 tbps Water
1/4 tsp Salt
1/4 tsp Ground Pepper
1/2 tsp Olive Oil

DIRECTIONS:1. Beat togeher the eggs, egg whites, salt, and pepper in medium bowl until slightly frothy.

2. Heat 1/4 tsp of the oil in a large nonstick skillet over medium heat.  Add half of the egg mixture and cook, occasionally lifting the edges of the egg and tilting the pan to allow the uncooked mixture to flow underneath, 2 minutes.  When almost set, loosen edges of the omelette with a spatula and fold into a half-moon shape.  Reduce heat to low and cook 1 minute more, or until set.  Repeat with the remaining egg mixture.

NUTRITION FACTS:
Per Serving (1 omelette)
Calories: 110
Total Fat: 6g
Saturated Fat: 2g
Cholesterol: 213 mg
Sodium: 436mg
Carbohydrates: 1g
Fiber: 0g
Protein: 12g
Calcium: 29mg

Shopping for Ingredients

Shopping for Ingredients

As you learn to eat healthier, remember these tips for choosing foods wisely:

LEAN MEATS AND POULTRY:  Purchase lean meats and poultry, and trim them of all visible fat before cooking.  When poultry is cooked with the skin on, we recommend removing the skin before eating.  Nutritional information for recipes that include meat, poultry, and fish is based on cooked, skinless boneless portions (unless otherwise stated), with the fat trimmed.

SEAFOOD: Whenever possible, my recipes call for seafood that is sustainable and deemed the most healthful for human consumption so that your choice of seafood is not only good for the oceans but also good for you.  For more information about the best seafood choices and to download a pocket guide, go to environmentaldefensefund.org or montereybayaquarium.org.  

PRODUCE: For best flavor, maximum nutrient content, and the lowest prices, buy fresh local produce, such as vegetables, leafy greens, and fruits, in season.  Rinse them thoroughly before using, and keep a supply of cut-up vegetables and fruits in your refrigerator for convenient healthy snacks.

WHOLE GRAINS:  Explore your market for whole grain products such as whole wheat and whole grain breads and pastas, brown rice, bulgar, barley, cornmeal, whole wheat couscous, oats, and quinoa to enjoy with your meals.