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Mushroom, Green Pepper and Onion Omelet

Additional info: 1 g. saturated fat, 3 g. dietary fiber

Makes two servings.
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  • 3/4 cup good quality marinara sauce
  • 1/2 tsp. balsamic vinegar
  • 1/4 tsp. reduced-sodium soy sauce
  • Freshly ground black pepper, to taste
  • Canola cooking oil spray
  • 1 small onion, cut in crescents
  • 6 medium white mushrooms, thinly sliced
  • 1 medium green bell pepper, seeded, cut in thin strips
  • Salt, as desired
  • 3 large egg whites
  • 1 large egg
  • 1 tsp. grated Parmeggiano-Reggiano cheese


  1. In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
  2. Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
  3. Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
  4. Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.

Nutritional Information (Per Serving)
Protein:12 g
Sodium: 545 mg
Fat: 5 g
Carbohydrates: 17 g
Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat

Source: AICR

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