1/2 cup thinly sliced zucchini
1/2 cup thinly sliced yellow crookneck squash
1/2 cup sliced fresh mushrooms
1/4 cup chopped sweet red pepper
2 tablespoons water
Omelets:
4 large eggs
1/4 cup water
2 teaspoons grated Parmesan cheese
1/2 teaspoon basil leaves, crushed
1/4 teaspoon garlic powder
2 teaspoons butter or cooking oil or cooking spray
In small saucepan over medium heat, stir
together all filling ingredients.
Cover and cook just until vegetables are
crisp-tender, about 3 to 4 minutes. Uncover.
Cook until liquid is evaporated.
Cover and keep warm while preparing omelets.
In small bowl, beat together eggs, water,
cheese and seasonings until blended.
In 7 to 10-inch omelet pan or skillet
over medium-high heat, heat 1 teaspoon of the butter until just
hot enough to sizzle a drop of water.
Pour in 1/2 cup of the egg mixture. (Mixture
should set immediately at edges.)
With an inverted pancake turner, carefully
push cooked portions at edges toward center so uncooked portions
can reach hot pan surface, tilting pan and moving cooked portions
as necessary.
When top is thickened and no visible liquid
egg remains, fill with half of the reserved vegetable mixture.
With pancake turner, fold omelet in half
or roll.
Invert onto plate with a quick flip of
the wrist or slide from pan onto plate. Keep warm.
Repeat with remaining egg and vegetable
mixtures for second omelet.
Makes 2 servings.
Nutrition information per serving of 1/2
recipe using cooking spray: 180 calories, 11 gm total fat, 426
mg cholesterol, 160 mg sodium, 374 mg potassium, 5 gm carbohydrate,
14 gm protein and 10% or more of the RDI for vitamins A, B12
and C, riboflavin, iron, phosphorus
Recipe and photograph provided courtesy
of the American Egg Board (AEB) and Egg Nutrition Center (ENC).
