Sweet Pepper, Ham, and Onion Omelet

from New Low-Fat Favorites
by Ruth Spear

You could call this the kitchen sink omelet because I have made it with just about every odd bit of left-over food I find in the kitchen. I might add half a jalapeno pepper one day, some asparagus tips another, diced tomatoes and basil, chopped herbs—you get the idea. Sweet red pepper is a constant, though, because it adds such flavor and substance. Be careful not to overcook—egg whites can get rubbery very quickly.

3 large egg whites
1 teaspoon water (approximately)
salt and freshly ground black pepper to taste
1 teaspoon olive or canola oil
1/3 cup chopped onion
1/4 sweet red pepper, seeded and diced
2 thin slices Black Forest or other lean ham (about 1 ounce cut up)
1 small handful chopped fresh cilantro or parsley
vegetable cooking spray

Combine the egg whites, water, and salt and pepper in a small bowl. Stir briskly with a fork.

Heat a l0-inch nonstick skillet over low heat, add the oil, and brush it around. Add and slowly saute the onion, red pepper, and ham. When the vegetables are soft and a little brown, add the cilantro or parsley and cook for 30 seconds more. Turn the mixture out into a small bowl and wipe out the pan with a paper towel.

Heat the pan again over low heat. When hot, remove from the heat, spray with vegetable cooking spray, and pour the egg whites into the pan. Tilt to coat the bottom evenly, then cook until the bottom is set, about 10 seconds. Tilt the pan and use a plastic spatula to lift the edge of the omelet and let the uncooked portion run underneath. Cook for a few seconds more until the omelet is almost set and a little golden on the bottom. (Don't overcook; too high a heat or too long a cooking time will toughen the egg whites.)

Spoon the cooked mixture down the center of the omelet. Use a spatula to loosen and fold in the sides to the center, then tip out onto a plate, bottom side up.

Serves 1

You can make this omelet with 1 egg and 1 egg white. It will look more like a "real" omelet, but you'll add 5 fat grams to the fat count.

PER SERVING
Calories: 164
Fat: 7 GM
Saturated Fat: 1 GM
Cholesterol: 15 MG
Sodium: 508 MG
Protein: 17 GM
Carbohydrate: 7 GM

© 1998 by Ruth Spear