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Egg White Omelet

When you crave an omelet but are watching your fat intake, this is the perfect one. Skim milk and flour keep the omelet soft and tender, while turmeric tints the whites pale yellow to give the illusion of egg yolks. Choose a nonfat filling, such as chopped tomatoes and herbs.

Prep: 5 minutes plus preparing filling Cook: 3 minutes choice of filling (optional)

2 tablespoons skim milk

1 tablespoon all-purpose flour

4 large egg whites

½ teaspoon salt

½ teaspoon ground turmeric (optional)

2 teaspoons olive oil

1. Prepare filling, if desired. In medium bowl, with wire whisk, blend milk and flour until smooth. Whisk in egg whites, salt, and turmeric, if using.

2. In nonstick 6-inch skillet, heat oil over medium heat. Add egg-white mixture and cook, gently lifting edge of eggs with heat-safe rubber spatula and tilting pan to allow uncooked eggs to run underneath, until just set, about 2 minutes. Spoon filling, if using, over half of omelet; fold unfilled half of omelet over filling and slide onto warm plate. Makes 1 main-dish serving.

Each omelet without filling: About 186 calories, 16g protein, 9g carbohydrate, 9g total fat (1g saturated), 1 mg cholesterol, 1,393 mg sodium.

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