Meal Builders: Omelette

Start with

1 whole egg

0 SmartPointsTM

3 uncooked egg whites

0 SmartPointsTM

125 ml (1/2 c) liquid egg substitute

0 SmartPointsTM

Add in

60 ml (1/4 c) low-fat shredded cheddar cheese

1 SmartPointsTM

15 ml (1 Tbsp) soft goat cheese

2 SmartPointsTM

55 g (2 oz) chopped or sliced cooked Canadian bacon

1 SmartPointsTM

55 g (2 oz) sliced smoked salmon

0 SmartPointsTM

spinach and onions, sautéed with 5 ml (1 tsp) oil

1 SmartPointsTM

sliced mushrooms

0 SmartPointsTM

Flavour with

chopped tomatoes and scallion

0 SmartPointsTM

fresh herbs

0 SmartPointsTM

fat-free salsa

0 SmartPointsTM

We made Goat Cheese, spinach, and Tomato Omelette only 3 SmartPoints!

Make an omelette with 1 large egg (0), 2 large egg whites (0), 125 ml (½ c) chopped spinach (0) and onion (0) sautéed in 5 ml (1 tsp) oil (1), 125 ml (½ c) chopped tomato (0) with scallions (0), 15 ml (1 Tbsp) soft goat cheese (2), and fresh herbs (0).

Ideas to try

• To test if your pan is hot enough, sprinkle a drop of water on pan—it should sizzle and evaporate immediately.

• Loosen and lift cooked eggs from edge of pan to allow uncooked egg to run onto the hot surface to cook.

• Add fresh herbs and soft, creamy fillings like goat cheese at end of cooking time so they just wilt or melt.

• Go Mexican with fat-free salsa, peppers, low-fat Cheddar. Go Greek with spinach, onions, feta. Go Italian with part-skim mozzarella, basil, tomato.