Prep: 4 minutes Cook: 14 minutes
2 tablespoons chopped onion
1/4 cup chopped lean ham
2 tablespoons chopped green pepper
2 tablespoons chopped mushrooms
1 large egg whites
1/3 cup egg substitute
1 tablespoon water
1/8 teaspoon pepper
1/4 cup shredded reduced-fat Swiss, Cheddar, or Mozzarella cheese
Place a large nonstick skillet coated with cooking spray over medium-heat. Saute onion for 5 minutes or until tender. Add ham, green pepper and mushrooms, saute for 1 minute. Remove from pan and keep warm.
Beat egg whites with a mixer on high speed until stiff peaks form (be careful not to overbeat).
In a separate bowl, combine egg substitute and next 2 ingredients. Gently fold beaten egg white into egg substitute mixture.
Wipe pan clean, and recoat pan with cooking spray; placing over medium heat. Pour egg mixture into pan, cover and reduce heat to low. Cook for 5 minutes or until puffy. Increase heat to medium and cook for 3 minutes or until omelet is golden on bottom. Using a spatula, place omelet on plate and spoon ham mixture on omelet. Sprinkle ham mixture with cheese.
Yield: 1 serving.
3 Lean Meat