1 egg

2 egg whites

1 oz lean ham, diced (about 2 slices, preferably reduced sodium)

2 tbs shredded reduced-fat cheddar cheese

salt and pepper, to taste

Liberally coat a small skillet with nonstick cooking spray and warm over med heat.

In a small bowl, beat the egg and egg whites. Set aside.

Add the ham to the heated skillet and saute until browned, about 1 minute. Pour the eggs over the ham and allow them to cook until the bottom is set.

When the bottom of the omelet is cooked, gently flip and cook the other side.

When the eggs are no longer runny, add the cheese and fold the omelet in half, allowing the cheese to melt. To speed up the melting time, cover the pan for about 30 seconds. Transfer the omelet to a plate. Season with salt and pepper.

1 serving 180 calories