|Vegetable cooking spray||1|
|Onion||1⁄2 Cup (8 tbs), chopped|
|Mushrooms||1⁄2 Cup (8 tbs), sliced|
|Green pepper||1⁄4 Cup (4 tbs), finely chopped|
|Sweet red pepper||1⁄4 Cup (4 tbs), chopped|
|Chopped tomato||1⁄2 Cup (8 tbs), peeled|
|Frozen egg substitute||1 Cup (16 tbs), thawed|
|Skim milk||3 Tablespoon|
|40% less fat cheddar cheese||1 Ounce (1/4 Cup)|
Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot.
Add onion and next ingredients; saute until tender.
Stir in tomato and hot sauce; cook until thoroughly heated.
Combine egg substitute, milk, and pepper in a small bowl.
Coat a 10-inch nonstick skillet or omelet pan with cooking spray,- place over medium heat until hot enough to sizzle a drop of water.
Pour egg substitute mixture into skillet.
As mixture begins to cook, gently lift edges of omelet with a spatula, and tilt pan to allow uncooked portions to flow underneath.
When egg mixture is set, spoon vegetable mixture over half of omelet; sprinkle with cheese.
Loosen omelet with spatula, and carefully fold in half.
Carefully slide omelet onto a warm serving platter.
Cut omelet into 2 pieces
Serving size: Complete recipe
Calories 493 Calories from Fat 256
% Daily Value*
Total Fat 29 g44.5%
Saturated Fat 5 g25.1%
Trans Fat 0 g
Cholesterol 5.7 mg1.9%
Sodium 519.2 mg21.6%
Total Carbohydrates 27 g9%
Dietary Fiber 4.3 g17.2%
Sugars 18.9 g
Protein 32 g64.9%
Vitamin A 51.8% Vitamin C 158.7%
Calcium 26.5% Iron 31.7%
*Based on a 2000 Calorie diet