Asparagus Omelets With Goat Cheese (Phase 1)

Asparagus Omelets With Goat Cheese (Phase 1)
Description:
Jumpstart your morning with this hearty omelet! The creamy texture of the goat cheese perfectly complements the crunchy asparagus.
Serves: 4

Ingredients:
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish

Directions:
In medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.

Nutritional Information: 
180 calories
9 g fat (3 g sat)
6 g carbohydrate
19 g protein
2 g dietary fiber
450 mg sodium
215 mg cholesterol