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Tomato and Cheese Omelet

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Prep time: 10 minutes

What you need:

  • nonstick cooking spray
  • 2 eggs
  • 2 tbsp. skim milk
  • 1 tbsp. onion, chopped
  • 2 tbsp. red tomato, diced
  • 1 tbsp. cheddar cheese


  • stove (you'll need help from your adult assistant)
  • skillet
  • bowl
  • whisk or fork
  • spatula

What to do:

  1. Spray a skillet with nonstick cooking spray.
  2. Heat the skillet on low heat.
  3. Whisk eggs and milk until they start to foam, approximately 3 minutes.
  4. Pour the beaten eggs into the pan and cover the pan.
  5. Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
  6. Sprinkle cheese, onions, and tomato over the top.
  7. Fold omelet in half with a spatula.
  8. Cook for about 1 more minute.
  9. Remove from skillet and serve.

Nutritional analysis (per serving):

195 calories
16g protein
12g fat
5g sat. fat
4g carbohydrate
0g fiber
433mg cholesterol
187mg sodium
140mg calcium
1.6mg iron

Serves: 1

Serving size: 1 omelet

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Try a variety of ingredients in the omelet. Serve with a slice of toast.

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