Note: This recipe is for people following a vegetarian (meat-free) diet. However, this recipe may include ingredients such as dairy or other animal-based products that may not fit in with vegan or some other vegetarian diets.

Prep time: 10 minutes

What you need:

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

What to do:

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.

Nutritional analysis (per serving):

• 195 calories
• 16g protein
• 12g fat
• 5g sat. fat
• 4g carbohydrate
• 0g fiber
• 433mg cholesterol
• 187mg sodium
• 140mg calcium
• 1.6mg iron

Serves: 1

Serving size: 1 omelet

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

Variations and suggestions:

Try a variety of ingredients in the omelet. Serve with a slice of toast.

Reviewed by: Allison Brinkley, RD, LD/N, CNSC
Date Reviewed: 04-11-2015