1/2 cup fresh or thawed frozen corn kernels
3 large egg whites
1 large egg
2 tablespoons nonfat soymilk or skim milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 tablespoons (1 ounce) crumbled goat cheese or herbed goat cheese, to be split.
1 tablespoon plus 1 teaspoon chopped fresh chives, divided
Heat a large nonstick skillet over medium heat until hot. Coat lightly with cooking spray and add corn; cook 2 to 3 minutes or until beginning to brown, stirring occasionally. In a medium bowl, beat together egg whites, egg, soymilk, salt and pepper. Add to skillet and cook for 2 minutes or until eggs begin to set on bottom. Gently lift edges of omelet with a spatula to allow uncooked portion of eggs to flow to edges and set. Continue cooking for 2 minutes or until center is almost set. Set aside 1 tablespoon of the cheese for garnish. Scatter remaining 3 tablespoons goat cheese and 1 tablespoon chives over the egg mixture. Using a large spatula, fold one half of omelet over the filling; cook 1 minute or until cheese is melted. Cut in half; transfer to serving dishes and top with remaining 1 tablespoon goat cheese and 1 teaspoon chives.
A 10 inch nonstick sloped-sided skillet makes it easy to fold the cooked omelet in half. For a family of four, double the ingredients and use two skillets.
Feta cheese or herbed feta cheese may replace the goat cheese. Chopped dill or basil may replace the chives.
Fat Calories: 50.30 g
Total Fat: 5.60 g
Sat. Fat: 2.90 g
Cholesterol: 119.20 mg
Total Carbohydrate: 10.60 g
Fiber: 0.90 g
Sugars: 1.40 g
Protein: 12.20 g