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Nutrition and Fitness

Tomato and Cheese Omelet

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Note: This recipe is for people following a vegetarian diet, but may include dairy or other animal-based ingredients that may not fit in with vegan or some other vegetarian diets.

Prep time: 10 minutes

Ingredients:

  • nonstick cooking spray
  • 2 eggs
  • 2 tbsp. skim milk
  • 1 tbsp. onion, chopped
  • 2 tbsp. red tomato, diced
  • 1 tbsp. cheddar cheese

Directions:

  1. Spray a skillet with nonstick cooking spray.
  2. Heat the skillet on low heat.
  3. Whisk eggs and milk until they start to foam, approximately 3 minutes.
  4. Pour the beaten eggs into the pan and cover the pan.
  5. Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
  6. Sprinkle cheese, onions, and tomato over the top.
  7. Fold omelet in half with a spatula.
  8. Cook for about 1 more minute.
  9. Remove from skillet and serve.

Serves: 1

Serving size: 1 omelet

Nutritional analysis (per serving):
195 calories
16 g protein
12 g fat
5 g sat. fat
4 g carbohydrate
0 g fiber
433 mg cholesterol
187 mg sodium
140 mg calcium
1.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Try a variety of ingredients in the omelet. Serve with a piece of toast.

Reviewed by: Allison Brinkley, RD, LD/N

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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