1/4 cup nonfat or low fat egg substitute product
2 egg whites
pinch salt
pinch fresh ground pepper
1 tablespoon skim milk or water
cooking spray

1. Crack egg shells, separate whites into a bowl, discarding yolks. Add egg substitute, seasonings and liquid to egg whites and lightly beat with a fork to blend all ingredients together.

2. Lightly coat a non-stick or stick-resistant small skillet or omelet pan with cooking spray and preheat on medium-high for 2 minutes. When pan is hot, reduce heat to medium. Pour omelet mixture into pan, stirring lightly with a fork, not breaking through to the surface of pan.

3. After the omelet mixture has set, add filling. Tip pan forward so that the omelet rolls onto itself. Slide omelet from pan to dish using spatula to help and serve.

Plain omelet made with nonfat egg substitute has approximately 69 calories; 0 fat; 0 cholesterol; 2.4 grams carbohydrate; 0 dietary fiber; 13.5 grams protein; 217 milligrams sodium. Plain omelet made with low fat egg substitute has approximately 92 calories; 2 grams total fat; 0.4 gram saturated fat; 1 gram cholesterol; 1.8 grams carbohydrate; 0 dietary fiber; 15 grams protein; 229 milligrams sodium.