TWO-EGG OMELET BREAKFAST

 Sara Gottfried, M.D., a women's health expert has said, "I want you to care about your blood sugar more than you care about your retirement account." One of her recommendations is starting the day right with a healthy breakfast. Following is her recommendation for a two-egg omelet breakfast.

"Start with two eggs and add flavor with butter, feta, cherry tomatoes, arugula and spices." Here is the best part of that advice: "Eating protein-rich meals increases the body's ability to respond to the hunger-regulating hormone leptin by 55%, helping us easily cut 441 calories per day," researchers say.

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WESTERN OMELET

1/2 cup red bell pepper, chopped

1/3 cup cubed cooked potato

2 slices turkey bacon, diced

1/4 tsp oregano

1 tsp olive oil

1 tsp unsalted butter

1 cup Egg Beaters

Fresh oregano sprig for garnish, optional

In an 8-inch nonstick skillet, over medium heat, saute bell pepper, potato, bacon, oregano in olive oil until tender. Remove from the skillet and keep warm.

In the same skillet, over medium heat, melt butter. Pour Egg Beaters into skillet. Cook, lifting edges to allow uncooked portion to flow underneath. When almost set, spoon the veggie mixture over half the egg. Fold other half over the veggies and slide onto a serving plate. Garnish with the oregano sprig, if using, or other garnishes of your choice.

Yield: 2 servings

Per serving: Approximately 147 calories

Dietary Exchanges: 1 Starch, 2 lean meat

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SALMON-ARTICHOKE OMELETS

1 large red bell pepper, cut into thin bite-size strips

1 tbsp olive oil
1 can (14-oz) quartered artichoke hearts, rinsed, drained, chopped
2 garlic cloves, minced
1/2 cup sliced green onions
2-oz hot-smoked salmon, skinned and flaked
2 cups refrigerated egg product
1/4 cup water
4 tsp finely shredded Parmesan cheese

For Filling: In a 10-in skillet over medium heat, heat the olive oil; add bell pepper and cook until tender, about 5 minutes, stirring occasionally. Add artichokes and garlic; cook about 30 seconds. Remove from heat and stir in the green onions and salmon. Set aside.

Combine the egg product, water and a dash of black pepper in a bowl. Beat until combined but not frothy. Generously coat an 8-in skillet with nonstick cooking spray; heat over medium-high heat until skillet is hot.

Add 1/4 of the egg mixture to the skillet; reduce heat to medium. Stir mixture gently but continuously with a heatproof spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring and cook 30 to 60 seconds or until mixture is set and shiny.

Spoon 1/4 of the filling mixture (about 3/4 cup) over one half of the eggs. Lift and fold the opposite half over filling. Transfer omelet to a plate and cover with foil to keep warm. Repeat process 3 more times to make 4 omelets.

Before serving sprinkle with additional green onions as garnish, if desired.

Per omelet: 150 calories, 5g (1g sat) fat, 4mg cholesterol, 560 mg sodium, 10g (2g fiber,4g sugar) carbs, 16 g protein

This is a recipe from Diabetic Living.

MIXED BELL PEPPER OMELET

2 tsp olive oil

1 small red bell pepper, diced
1 small green pepper, diced
2 tsp diced red onion
4 egg whites, beaten
2 tsp grated Parmesan cheese
2 tsp snipped fresh chives

Heat the oil in a large nonstick skillet over medium heat Add the peppers and onion; saute until tender.
Add the egg whites and cook for a minute, swirling the skillet to coat it evenly. Cook another 30 seconds to one minute, until the egg whites are set.

Loosen edges of omelet with a spatula, flip over and cook approximately another minute or until of your desired doneness.

Sprinkle with the cheese and chives before serving.

Yield: 2 servings

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