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Mia’s Veggie Omelet

Cholesterol Down by Janet Bond Brill
This recipe is named for my daughter Mia, who often makes this colorful and nutritious omelet. Serve with two soy sausages, whole-wheat toast, and margarine with plant sterols.
Yield: 1 serving


 Â¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil
¼ cup jarred sweet red peppers (found in the condiment section of most supermarkets)
½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional


Cut tough stems off asparagus. Chop the tender portions of the spears into small pieces. Microwave in microwave-safe bowl with water until soft, about 2 minutes.

Heat oil in frying pan.

Add vegetables and sauté over medium-high heat until cooked (onion is transparent).

Whisk egg whites together until a froth forms.
Add in egg whites and fry until omelet has reached desired consistency.  Top with shredded cheese, cover, and continue heating until cheese has just melted.

Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, Fat: 13 g, Cholesterol: 0 mg, Sodium: 840 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 29 g

Janet Bond Brill, Ph.D., R.D., LDN, is a registered and licensed dietitian/nutritionist, exercise physiologist, and certified wellness coach. She has been published in the International Journal of Obesity and the International Journal of Sport Nutrition, as well as in the popular press.