Ingredients:
nonstick cooking spray
2 eggs
2 tbsp. skim milk
1 tbsp. onion, chopped
2 tbsp. red tomato, diced
1 tbsp. cheddar cheese
Utensils:
stove (you'll need help from your adult assistant)
skillet
bowl
whisk or fork
spatula
Directions:
Spray a skillet with nonstick cooking spray.
Heat the skillet on low heat.
Whisk eggs and milk until they start to foam, approximately 3 minutes.
Pour the beaten eggs into the pan and cover the pan.
Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
Sprinkle cheese, onions, and tomato over the top.
Fold omelet in half with a spatula.
Cook for about 1 more minute.
Remove from skillet and serve.
Serves: 1
Serving size: 1 omelet
Nutritional analysis (per serving):195 calories16 g protein12 g fat5 g sat. fat4 g carbohydrate0 g fiber433 mg cholesterol187 mg sodium140 mg calcium1.6 mg iron
nonstick cooking spray
2 eggs
2 tbsp. skim milk
1 tbsp. onion, chopped
2 tbsp. red tomato, diced
1 tbsp. cheddar cheese
Utensils:
stove (you'll need help from your adult assistant)
skillet
bowl
whisk or fork
spatula
Directions:
Spray a skillet with nonstick cooking spray.
Heat the skillet on low heat.
Whisk eggs and milk until they start to foam, approximately 3 minutes.
Pour the beaten eggs into the pan and cover the pan.
Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
Sprinkle cheese, onions, and tomato over the top.
Fold omelet in half with a spatula.
Cook for about 1 more minute.
Remove from skillet and serve.
Serves: 1
Serving size: 1 omelet
Nutritional analysis (per serving):195 calories16 g protein12 g fat5 g sat. fat4 g carbohydrate0 g fiber433 mg cholesterol187 mg sodium140 mg calcium1.6 mg iron
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