"This recipe is named for my daughter Mia, who often makes
this colorful and nutritious omelet. Serve with two soy sausages,
whole-wheat toast, and margarine with plant sterols." -
Janet Bond Brill, Ph.D., R.D., LDN.
Mia's Veggie Omelet
- 1/4 cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil
1/4 cup jarred sweet red peppers (found in the condiment section
of most supermarkets)
1/2 medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional
- Cut tough stems off asparagus. Chop the
tender portions of the spears into small pieces. Microwave in
microwave-safe bowl with water until soft, about 2 minutes.
- Heat oil in frying pan. Add vegetables
and sauté over medium-high heat until cooked (onion is
transparent).
- Whisk egg whites together until a froth
forms. Add in egg whites and fry until omelet has reached desired
consistency. Top with shredded cheese, cover, and continue heating
until cheese has just melted.
- Season to taste with salt and pepper if
desired and serve warm.
Makes 1 serving.
Nutritional information per serving (1
omelet): Calories: 261, Fat: 13 g, Cholesterol: 0 mg, Sodium:
840 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein:
29 g
Copyright © 2006 Janet Brill, PH.D.
Recipe Source: An excerpt from the book
Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN;
Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN;
978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To
learn more about this book please click
here.
