Tomato and Cheese Omelet

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Prep time: 10 minutes

What you need:

• nonstick cooking spray
• 2 eggs
• 2 tbsp. skim milk
• 1 tbsp. onion, chopped
• 2 tbsp. red tomato, diced
• 1 tbsp. cheddar cheese

Utensils:

• stove (you'll need help from your adult assistant)
• skillet
• bowl
• whisk or fork
• spatula

What to do:

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.

Nutritional analysis (per serving):

195 calories
16g protein
12g fat
5g sat. fat
4g carbohydrate
0g fiber
433mg cholesterol
187mg sodium
140mg calcium
1.6mg iron

Serves: 1

Serving size: 1 omelet

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.

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