1 whole egg and 6 Tbsp. of egg whites
½ cup skim, 1% milk or soy/rice milk
sliced mushrooms, peppers, onions, tomatoes (any vegetable you want except potatoes, squash, sweet potatoes and yam)
½ tsp. butter/olive oil
feta or cheddar cheese or goat cheese
salt and pepper
sliced tofu or organic sausage, precooked (optional)
Preheat oven on broil. Preheat frying pan with butter in it. In a bowl, mix eggs with milk, salt and pepper. Add egg mixture to frying pan so that it covers the base of the pan. Sprinkle sliced vegetables and tofu or sausage on top. Allow to cook until bottom is completely cooked. Sprinkle cheese on top if you wish and put under the broiler until whole omelette is cooked on top and cheese is melted.