Meal Total (per plate): 333 cal., 19 g total fat (6 g sat. fat), 293 mg chol., 527 mg sodium, 23 g carb. (5 g fiber, 9 g sugars), 19 g pro. Exchanges: 1 vegetable, 1 starch, 1.5 lean meat, 3 fat.

Open-Face English Muffin Omelet Sandwiches

Carb. per serving 23 g

Servings 4 (1 sandwich each)

Prep 20 minutes   Cook 14 minutes

• 1 large red, yellow, or orange sweet pepper, cut into bite-size strips
• 1 medium zucchini, trimmed, quartered lengthwise, and thinly sliced crosswise
• 1 small red onion, chopped
• 2 tablespoons olive oil
• 8 ounces fresh asparagus, trimmed and cut into 1-inch pieces
• 2 cups trimmed, chopped fresh kale or Swiss chard
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ⅓ cup light semisoft cheese with garlic and fine herbs
• 2 tablespoons fat-free milk
• 6 eggs*
• 2 egg whites*
• ⅓ cup water
• 2 whole wheat English muffins, split and toasted

1. In a large nonstick skillet with flared sides cook sweet pepper, zucchini, and onion in 1 tablespoon of the olive oil over medium heat for 5 minutes, stirring occasionally. Add asparagus, kale, salt, and black pepper. Cook for 3 to 5 minutes more or until vegetables are just tender, stirring occasionally. Remove vegetables from skillet and keep warm.

2. Meanwhile, in a small saucepan combine cheese and milk. Stir over medium-low heat until warm. Keep warm.

3. In a medium bowl combine eggs, egg whites, and the water. Using a fork, beat until combined but not frothy. Heat the same large skillet over medium-high heat until skillet is hot.

4. Add half of the remaining oil to the hot skillet. Add half of the egg mixture and ½ cup of the vegetable mixture to the skillet; reduce heat to medium. Immediately begin stirring the egg mixture gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set and shiny.

5. Using a butter knife, carefully cut the omelet in half. With a spatula, lift and fold each omelet half in half. Remove the folded omelet pieces from the skillet and keep warm. Repeat with remaining oil, remaining egg mixture, and ½ cup more of the vegetable mixture.

6. To serve, place an English muffin half on each of four serving plates. Top with remaining vegetable mixture, dividing evenly. Top each with a folded omelet half. Drizzle with cheese sauce and serve warm.

*Test Kitchen Tip: If desired, omit the eggs and egg whites and substitute 1¾ cups refrigerated or frozen egg product, thawed.

Per serving: 333 cal., 19 g total fat (6 g sat. fat), 293 mg chol., 527 mg sodium, 23 g carb. (5 g fiber, 9 g sugars), 19 g pro. Exchanges: 1 vegetable, 1 starch, 1.5 lean meat, 3 fat.