Nonstick cooking spray
3 - 5 thin spears asparagus
3 egg whites, or 2 egg whites and 1 whole egg, or 1/2 cup refrigerated or frozen egg product, thawed
1/8 teaspoon freshly ground black pepper
1/2 teaspoon olive oil
1 ounce desired flavor individually foil-wrapped spreadable cheese wedge, cut up
1 tablespoon red sweet pepper slivers
1 teaspoon snipped fresh parsley or basil
Prepare omelet as directed, except omit the asparagus, cheese, parsley, and red sweet pepper. Fill omelet with 3/4 ounce smoked salmon (lox-style) and 2 teaspoons finely chopped red onion. Top with 1 tablespoon plain nonfat yogurt and 1/2 teaspoon snipped fresh dill. Or, if desired, omit the fresh dill and stir a dash of dried dillweed into the yogurt and then spoon on top of the omelet.
Per Serving: 104 cal., 3 g total fat (1 g sat. fat), 5 mg chol., 602 mg sodium, 3 g carb., 0 g fiber, 16 g protein.
Exchanges: 2 Lean Meat, 0.5 Fat. Carb choices: 0.