Inner Chef

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Garden Omelett

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Garden Omelett                                                                                Serves: 2

Prep Time: 10 minutes                                                                    Total Time: 15 minutes


1 butter-flavored cooking spray

½ cup mushrooms, sliced

½ cup tomato, fresh, chopped

¼ cup onion, chopped

6 egg whites

1 teaspoon Dijon mustard

1 teaspoon tarragon

¼ teaspoon garlic powder

1/8 teaspoon white pepper

1 tablespoon reduced-fat grated parmesan cheese


  1. Spray a large, non-stick skillet with butter-flavored spray and heat over medium-high heat. Brown mushrooms, tomato, and onion in the butter spray.
  2. In a large bowl, beat the rest of the ingredients until foamy. Pour over the browned vegetables and cook over medium heat until puffy and light brown on the bottom, about 5 minutes.
  3. Fold the omelet in half and place a lid over the skillet for 5 minutes until the omelet is done. Divide in half and enjoy!


Diet Exchange:

Other Carbohydrates 0.0

Very Lean Meat 1.5

Fat 0.0

Milk 0.0

Vegetable 0.5

Fruit 0.0

Lean Meat 0.0

Bread/Starch 0.0

Nutrition Information Amount Per Serving:  Calories 80

Calories from Fat 10

Total Fat 1g

Saturated Fat 0g

Cholesterol < 5mg

Sodium 240mg

Total Carbohydrate 5g

Dietary Fiber 1g

Sugars 3g

Protein 13g

Vitamin A 8%

Vitamin C 15%

Calcium 6%

Iron 4%


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