Last Two BL Breakfast Recipes: Ham and Asparagus Omelet/Mushroom-Swiss Omelet

I love omelets! Normally, they are not healthy for you at all. But, thanks to the BL cookbook, I can diet and still eat an omelet, once in a while. These are my two favorites. I eat them a lot for breakfast. Very warm and again filling. It is important to me to eat filling food when I am "dieting" so that I do not crave what I cannot have. And, breakfast is the most important meal of the day, so start it off right, with a warm delciously nutritious omelet!

Ham and Asparagus Omelet

olive oil spray
1 oz 97% or 98% lean ham steak cut into small cubes
1/3 cup chopped asparagus spears
1/4 cup finely chopped sweet onion
1/2 tsp. freshly minced garlic (sometimes i omit this and it tastes just fine)
4 large egg whites
salt, to taste
ground black pepper, to taste

Place a small nonstick skillet over med heat. Lightly mist with olive oil spray. Add the ham, asparagus, onion, and garlic and cook, stirring frequently, for 3 to 5 minutes, or until asparagus is crisp-tender and the onion is tender. Remove from the pan and cover to keep warm.

In a medium bowl, whisk egg whites with a fork until they bubble lightly. Season with salt and pepper.

Place a small nonstick skillet over med heat ( I use the same skillet I cooked the ham mixture in to save me from washing too many dishes in the morning). Lightly mist pan with olive oil spray (I sometimes use nonstick cooking spray instead). Add the egg whites and cook, lifting the edges with a spatula as they start to set and tipping the pan to allow the uncooked whites to run underneath, for 4 to 6 minutes, or until almost set (mine only take 2-3 minutes, so watch it carefully). Flip the omelet. Sprinkle the ham mixture over half of the omelet. Flip the bare half over the filled half and transfer to a serving plate. Serve immediately.

Makes 1 serving
Per serving: 125 calories, 21 g protein, 7 g carbs, 1 g fat, 8 mg cholesterol, 1 g fiber, 527 mg sodium

Mushroom-Swiss Omelet

olive oil spray
1/2 cup sliced button mushrooms
1 tsp. freshly minced garlic
salt, to taste
pepper, to taste
4 large egg whites
3/4 oz (1/3 cup) finely shredded or thinly sliced light swiss cheese (I use Sargento brand and I buy the thin slices, one slice is equivalent to 3/4 oz).

Place a small nonstick skillet over medium heat. Lightly mist with olive oil spray. Add mushrooms and garlic and cook, stirring occasionally, for 3 to 5 minutes, or until mushrooms are tender and any excess moisture is evaporated. Season with salt and pepper and remove from heat and cover to keep warm.

In a small bowl, whisk eggs whites with fork until they bubble lightly.

Place a small nonstick skillet over med heat. lightly mist with olive oil spray. Add egg whites and cook, just the way you did for the ham omelet. Flip omelet. Arrange the mushrooms and cheese evenly over half of the omelet. Flip the bare half over the filled half and continue cooking until the cheese melts, 1 to 2 minutes. Transfer to a serving plate. Season with additional salt and pepper, if desired, and serve immediately.

Makes 1 serving
Per serving: 131 calories, 23 g protein, 3 g carbs, 3 g fat, 8 mg cholesterol, trace fiber, 323 mg sodium