Cheese and Tomato Omelet [Bulkbites.com]

• Servings: 2
• Time: 10 minutes

Eggs are loaded with lots of essential nutrients like vitamin A, selenium, phosphorous, folate, vitamin B2, vitamin B12, vitamin B5, zinc, calcium, vitamin B6, vitamin K, vitamin E and vitamin D. Eating eggs helps to lower cholesterol levels and builds muscles. Including cheese in your diet is beneficial in that it contains lots of calcium and high quality protein. Eating cheese regularly helps you to feel full and also improves your blood-sugar levels considerably. Tomatoes are rich in vitamin A and vitamin C. Eating tomatoes helps to control blood pressure levels in the body.

Nutrition

• calories: 124
• protein: 14
• carbs: 3
• fat: 6
• saturated fat: 2.19
• polyunsaturated fat: 1.03
• monounsaturated fat: 2.16
• cholesterol: 189
• sodium: 219
• potassium: 291
• dietary fiber: 0.82
• sugars: 1.76
• vitamin a: 141
• vitamin c: 9
• calcium: 100
• iron: 1
• magnesium: 0
• complex carbs: 0.42
• other fats: 0.62

Ingredients

• 0.5 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average
• 2 large Egg, whole, raw, fresh
• 0.25 cup, shredded Cheese, low fat, cheddar or colby
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 2 large Egg, white, raw, fresh
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 1 sprigs Coriander (cilantro) leaves, raw
• 0.2 serving Water

Instructions

• In a bowl, combine egg, water, egg white, salt, black pepper and cilantro.
• Heat a large pan over medium heat. Spray the pan with cooking spray.
• Add egg mixture in the pan and cook until the edges are set.
• Sprinkle the egg mixture with cheese. Spread chopped tomatoes over half of omelet. Fold in half.
• Cut omelet in half crosswise. Transfer each half on to 2 plates. Garnish with cilantro and serve.