Tomato and Cheese Omelet

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

Ingredients:
nonstick cooking spray
2 eggs
2 tbsp. skim milk
1 tbsp. onion, chopped
2 tbsp. red tomato, diced
1 tbsp. cheddar cheese
Directions:
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.
Serves: 1

Serving size: 1 omelet

Nutritional analysis (per serving):
195 calories
16 g protein
12 g fat
5 g sat. fat
4 g carbohydrate
0 g fiber
433 mg cholesterol
187 mg sodium
140 mg calcium
1.6 mg iron

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.