|Alfalfa sprouts||1⁄2 Cup (8 tbs) (Fresh)|
|Shredded monterey jack cheese||3 Ounce (3/4 Cup)|
|Broken walnuts||1⁄4 Cup (4 tbs), toasted|
|Cherry tomatoes||1⁄4 Cup (4 tbs), halved|
|Sliced pitted ripe olives||2 Tablespoon|
|Dairy sour cream/Frozen avocado dip, thawed||2 Tablespoon (Adjust Quantity As Needed)|
Beat egg whites till frothy.
Add water and salt; continue beating about 1 1/2 minutes or till stiff peaks form.
Beat egg yolks at high speed of electric mixer about 5 minutes or till thick and lemon colored.
Fold egg yolks into egg whites.
To make omelet, in a 10-inch skillet with 1 an ovenproof handle, heat the butter or margarine till a drop of water sizzles in the skillet.
Pour in egg mixture, mounding it slightly higher at the sides.
Cook over low heat, uncovered, for 8 to 10 minutes or till eggs are puffed and set, and the bottom is golden brown.
Place the skillet in a 325° oven; bake for 10 minutes or till a knife inserted near center comes out clean.
Loosen sides of omelet with a metal spatula.
Make a shallow cut across the omelet, cutting slightly off-center.
Sprinkle alfalfa sprouts across the larger portion of the omelet.
Next sprinkle the Monterey Jack cheese, toasted wal-nuts, halved cherry tomatoes, and sliced ripe olives.
Sprinkle with salt and pepper.
Fold the smaller portion of the omelet over the filling.
Slip omelet onto a warm serving platter.
Top with sour cream or avocado dip.
Calories 162 Calories from Fat 113
% Daily Value*
Total Fat 14 g20.9%
Saturated Fat 5.6 g27.8%
Trans Fat 0 g
Cholesterol 143.9 mg48%
Sodium 260.8 mg10.9%
Total Carbohydrates 3 g0.8%
Dietary Fiber 0.62 g2.5%
Sugars 0.7 g
Protein 8 g15.6%
Vitamin A 9% Vitamin C 3.2%
Calcium 15.1% Iron 7.9%
*Based on a 2000 Calorie diet