Fresh Asparagus Omelet with Herbs

This flavorful, low-fat omelet is just what the doctor ordered.

from Everyday Cooking With Dr. Dean Ornish

Ingredients

  • 1 cup diced fresh asparagus
  • 3 cups liquid egg substitute
  • 1/3 cup minced fresh chives
  • 1/3 cup minced parsley
  • 1 teaspoon minced fresh tarragon (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

    How to make it 


  • 1

    Preheat oven to lowest setting. Bring a pot of salted water to a boil over high heat. Add asparagus and cook just until tender, about 3 minutes. Drain and transfer to ice water to stop the cooking. Drain again and pat dry.

  • 2

    Put 1 1/2 cups of egg substitute in each of two bowls. Add half the chives, parsley, tarragon (if using), salt, and pepper to each bowl. Whisk to blend. Add half the asparagus to each bowl and stir.

  • 3

    Over moderately high heat, heat  a 10-inch nonstick skillet lightly sprayed with vegetable oil spray. Add the contents of one bowl and raise heat to high. When mixture begins to set around the edges, push them toward the center with a rubber or plastic spatula and let the uncooked egg flow to the outer rim. As that sets, push it toward the center and let more uncooked egg flow to the edges. It should take only 1 to 2 minutes for all the egg to set.

  • 4

    When the egg has set but omelet still looks moist, slide it out onto a warm serving plate, tilting the skillet as you do so that the omelet folds over to make a half-moon. Put omelet in the warm oven and repeat with remaining ingredients. Serve one third of each omelet to each diner. Makes 2 large omelets to serve 6.

Nutritional Information(per serving)

  • Calories: 50
  • Cholesterol: 0mg
  • Sodium: 356mg
  • Carbs: 2.1g
  • Protein: 11.2g

Serving size: 1/3 of 1 omelet