|1/8 tsp . 0.5 ml||salt|
|Freshly ground black pepper|
|2 tsp / 10 ml||canola oil|
|1/4 cup / 50 ml||finely chopped red onion|
|1/2 cup /125 ml||thinly sliced red pepper|
|1/2 cup / 125 ml||bite-sized pieces of asparagus stems and spears|
|2||cloves garlic, crushed|
In a large mixing bowl, whisk together eggs, egg whites, salt and pepper until slightly frothy, about 30 seconds. Set aside.
Heat oil in a skillet over medium heat. When pan is hot, add onions and reduce heat to medium; sauté for 8 to 10 minutes till they are soft and transparent. Add red pepper and asparagus; sauté for another 4 to 5 minutes. Add garlic; sauté for another minute.
Pour egg mixture over vegetables. Cook over medium heat, lifting edges of the omelet to let uncooked egg run underneath. Continue to cook until eggs are set, about 4 to 5 minutes. Run a spatula around the edges of the omelet and under it to loosen it from the pan. Using the edge of a spatula cut omelet in half; gently flip each half and continue to cook for another 4 to 4 minutes or until eggs are firm.
Remove from heat and serve immediately.
Per serving (1/2 omelet): 150 cal, 10 g pro, 9 g total fat (2 g saturated fat), 7 g carb,
2 g fibre, 164 mg chol, 255 mg sodium
Source: Leslie Beck's Healthy Kitchen