For breakfast, lunch or dinner, an omelet is one of those readily available meal solutions. Two eggs have 150 calories and 10 g fat. If you want to cut the fat content, just use part whole eggs and part egg whites, as this recipe calls for. Or try a pourable egg product with less fat, such as Egg Beaters. Squash is nutritious, inexpensive and colorful as a filling. Add mushrooms and red peppers, and an optional sprinkling of Parmesan cheese, and it's almost a gourmet treat.

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Name: Summer Squash Omelet
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: not set
Ingredients: 1 cup yellow crookneck squash sliced; 1 cup zucchini sliced; 1/2 red bell pepper seeded and cut in small dice; 8 white button mushrooms cleaned and sliced; 2 eggs; 3 egg whites; 1/4 tsp leaf thyme; Salt to taste; Pepper to taste

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INGREDIENTS

1 cup yellow crookneck squash ; sliced
1 cup zucchini ; sliced
1/2 red bell pepper ; seeded and cut in small dice
8 white button mushrooms ; cleaned and sliced
2 eggs
3 egg whites
1/4 tsp leaf thyme
Salt ; to taste
Pepper ; to taste

Servings

INSTRUCTIONS

separately, or make one larger omelet. To make the larger omelet, use oil spray in a nonstick skillet and heat it over medium heat for a moment or two. Add the eggs and let the bottom cook until set. Then, lift the sides of the omelet up so that uncooked egg runs underneath it. When most

of the omelet is cooked and still a little wet on top, fold it in half and let cook another 10-15 seconds and slice it out on a plate. Cut in half and put the other portion on another plate.

NOTES

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Summer Squash Omelet

1 cup yellow crookneck squash sliced
1 cup zucchini sliced
1/2 red bell pepper seeded and cut in small dice
8 white button mushrooms cleaned and sliced
2 eggs
3 egg whites
1/4 tsp leaf thyme
 Salt to taste
 Pepper to taste

Spray vegetable oil in a nonstick skillet and set over medium heat.  Toss in yellow and zucchini squash and saute until they are just tender. Put them in a bowl. Wipe out skillet, add more spray and lightly saute diced bell peppers and mushrooms. Add those to bowl with squash.  In another bowl, whisk together eggs and egg whites with thyme and a pinch of salt and pepper, to taste. Add vegetables to egg mixture.  You can divide the egg mixture into two omelets, cooking each
separately, or make one larger omelet. To make the larger omelet, use oil spray in  a nonstick skillet and heat it over medium heat for a moment or two.  Add the eggs and let the bottom cook until set. Then, lift the sides of the omelet up so that uncooked egg runs underneath it. When most
of the omelet is cooked and still a little wet on top, fold it in half and let cook another 10-15 seconds and slice it out on a plate.  Cut in half and put the other portion on another plate.

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Nutrition

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Serving Size: 1 Serving (313g)
Recipe Makes: 2 Servings

Calories: 133
Calories from Fat: 45 (34%)

Amt Per Serving		% DV

	Total Fat 5g	7 %
	Saturated Fat 1.5g	7 %
	Monounsaturated Fat 1.7g
	Polyunsanturated Fat 0.8g
Cholesterol 186.1mg		57 %
Sodium 1899.7mg		66 %
Potassium 706.8mg		19 %
Total Carbohydrate 9.4g		3 %
	Dietary Fiber 3.2g	13 %
	Sugars, other 6.2g
Protein 14.7g		21 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 133

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