Prep Time : 5 minutes
Cook Time : aprox 10-15 minutes  
Yield : 1 serving

Ingredients:

1 whole egg

2 egg whites

Non-stick cooking spray

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And:

1/4 cup Cheese (choose one) - to cut calories by 1/3 choose reduced fat:

Shredded Swiss (103 calories)

Shredded cheddar (114 calories)

Crumbled feta (99 calories)

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Veggies (go crazy):

Chopped broccoli (31 calories 1 cup)

Sliced mushrooms (16 calories 1 cup)

Chopped tomatoes (32 calories in 1 cup)

Raw spinach (7 calories in 1 cup)

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Protein (choose one) - try to get 15-25 grams protein:

Smoked salmon (33 calories in 1 ounce)

Turkey bacon (78 calories per 1/4 cup)

Ham (46 calories in about 1 ounce)

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Wild card (choose one - it isn't necessary but you need to treat yourself):

Sautéed potatoes (69 calories per 1/4 cup)

Avocado (23 calories per tablespoon)

Crème fraîche (55 calories per tablespoon)

Directions:

Beat the 1 egg and 2 egg whites together.

Spray with non-stick cooking spray

Heat a small pan over medium high heat until hot.

Move the egg around the pan by moving the pan and with a specula until the egg is no longer runny.

Flip the egg and add your combination of elements above.

Fold 1/2 the egg over your fillings and heat, using a lid, until desired doneness.

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Nutrition:

The goal is to use a combination of the above ingredients until you have reached around 300 calories.

My notes:  

We love many of the combinations above...I especially love it when the hubby makes them, yummmmm!  My husband pre-cooks the veggies to make them softer and easier to use in the omelet.

Recipe found on: I cannot tell you where this came from but it was in a health magazine