Omelet with Summer Vegetables

A great hight protein, post-workout meal!  Just take out the corn to make it a low carb breakfast.  Recipe courtesy of CookingLight.com.

Ingredients:

Cooking spray
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese

Instructions:

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

 Yield:  1 serving (serving size: 1 omelet)

CALORIES 281 (33% from fat); FAT 10.3g (sat 4.3g,mono 3.4g,poly 1.4g); IRON 2.1mg; CHOLESTEROL 229mg; CALCIUM 162mg; CARBOHYDRATE 25.3g; SODIUM 947mg; PROTEIN 24.8g; FIBER 4.2g