Cooking Done Light

Omelettes aren’t just for breakfast anymore. You’ll find a variety of omelet recipes for lunch, a light dinner or even a first course. From the quick and easy plain cheese omelet to omelettes made with peppers, onions, bacon, ham, vegetables, or suasage, there are plenty of recipes and ideas to vary your meals. Not many dishes that I can think of have so much going for them: they are quick, inexpensive, very filling, low in calories, and offer a ton of nutritional benefits with dozens of mouth-watering variations! Here is one of my favorites……

2 whole eggs

5 additional egg whites

2 tablespoons skim milk

1 tablespoon extra virgin olive oil

2 cups corn kernels (fresh or frozen)

1 cup crumbled goat cheese (or feta)

1 teaspoon chile powder (optional)

1/2 teaspoon black pepper

large handful of fresh chives, chopped (or you could use green onions)

In a large bowl, whisk together the eggs, egg whites, pepper, chile powder, skim milk, and olive oil. Whisk the mixture very well until it is light and foamy. Generously spray a skillet or frying pan with nonstick cooking spray and place it over medium heat for about 1 minute. Pour 1/4 of the egg mixture (about 1/2 cup worth) into the skillet. Cook (without stirring) for 1 minute, then use a spatula to gently lift one edge of the omelet and tilt the pan slightly so that some of the uncooked egg flows underneath. Continue to cook until the top is almost completely set (another 2-3 minutes). Now here comes the tricky part: Using a large spatula, carefully lift one side of the omelet and slide the spatula under it as far as you can. Use your free hand to slightly tilt the skillet toward the omelet, and using the spatula, carefully and quickly lift and flip the omelet over. Sprinkle 1/4 cup of the cheese and 1/2 of the corn over one side (half) of the omelet; then use the spatula to fold the other half over the filling. Tilt the skillet and slide the omelet onto a plate. Repeat 3 more times (to end with 4 omelettes) . Sprinkle the top of each omelet with the chives, and any remaining cheese.

Makes 4 servings. Per serving: 143 calories, 6 g total fat, 1.5 g saturated fat, 0 g trans fat, 15 g carbohydrates, 4 g fiber, 0 g added sugar, 12 g protein, 196 mg sodium, 159 mg cholesterol.