|Vegetable oil||1 Teaspoon|
|All purpose flour||1 Teaspoon|
|Thinly sliced onion||1⁄2 Cup (8 tbs)|
|Thinly sliced green pepper||1⁄2 Cup (8 tbs)|
|Thinly sliced celery||1⁄2 Cup (8 tbs)|
|Dried thyme||1⁄2 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Canned low sodium chicken broth||1⁄4 Cup (4 tbs), canned (No Salt Added)|
|Canned no salt added whole tomatoes||14 1⁄2 Ounce, drained and chopped (1 Can)|
|Eggs||2 , separated|
|Skim milk||1 Tablespoon|
|All purpose flour||1 Tablespoon|
|Vegetable cooking spray||1|
Place oil in a medium nonstick skillet; add 1 teaspoon flour, and stir until smooth.
Cook over medium heat until mixture is caramel colored, stirring often.
Add onion and next 4 ingredients; saute over medium-high heat 4 minutes.
Add chicken broth; cook until thickened and bubbly, stirring often.
Stir in tomato and salt.
Set aside, and keep warm.
Beat egg yolks in a small bowl at high speed of an electric mixer until thick and pale.
Add milk, and beat until blended; set aside.
Beat egg whites at high speed of electric mixer until soft peaks form.
Gradually add 1 tablespoon flour and dash of pepper, beating until stiff peaks form.
Fold egg white mixture into egg yolk mixture.
Coat a nonstick skillet with cooking spray; place over medium heat until hot.
Pour egg mixture into skillet, spreading evenly.
Cover, reduce heat to medium-low, and cook 15 minutes or until just set.
Loosen omelet with a spatula, and fold in half.
Slide onto a serving platter.
Spoon tomato mixture over omelet, cut in half.
Serving size: Complete recipe
Calories 422 Calories from Fat 161
% Daily Value*
Total Fat 18 g27.6%
Saturated Fat 4.3 g21.6%
Trans Fat 0 g
Cholesterol 423.3 mg141.1%
Sodium 743.9 mg31%
Total Carbohydrates 46 g15.4%
Dietary Fiber 8 g32.1%
Sugars 17.3 g
Protein 22 g43.8%
Vitamin A 37% Vitamin C 50.9%
Calcium 44% Iron 41.9%
*Based on a 2000 Calorie diet