2. Cheese and asparagus omelet

This is Michael’s absolute favorite, sprinkled liberally with red pepper flakes for an extra kick.

Serves 1

3-4 asparagus spears, halved lengthwise and cut into 1¹/₂ inch pieces

Pat of butter

2 eggs, beaten

¹/₂ oz sharp Cheddar, grated

1 teaspoon grated Parmesan

Pinch of red pepper flakes (optional)

Steam the asparagus for 1¹/₂ minutes (or less if using a microwave). In a small nonstick frying pan, melt the butter, then pour in the eggs and cook them over a gentle heat. Scatter the Cheddar and Parmesan over the surface and add the asparagus. When the surface is still a little bit soft, fold the omelet in half. Season and sprinkle with red pepper flakes, if using.

• CALORIES 290

• PROTEIN 23G

• FAT 22G

• FIBER 1G

• CARBS 1G