1 whole egg
3 egg whites
6 scallions, sliced (1 cup)
Salt and freshly ground pepper
1 teaspoon olive oil
1/2 medium red bell pepper, sliced (1 cup)
1 medium tomato, sliced
1/4 cup reduced (1 ounce) low-fat shredded Cheddar cheese
Preheat oven to 400 degrees F.
Beat whole egg, egg whites and scallions together. Add salt and pepper to taste.
Heat oil in a small, nonstick skillet on medium heat. Add red pepper and saute.e 3 minutes. Pour egg mixture into skillet. Spread to cover red pepper. Let it set on the bottom, sbout 1 minute. Place sliced tomatoes on top and sprinkle cheese over the tomatoes. Place in oven 7 minutes, until eggs are set. (If you like drier eggs, leave for 1 more minute.) Makes 1 serving.
Nutritional data per serving: 323 calories, 28.5 grams protein, 16.1 grams carbohydrate, 16.9 grams fat, no fiber, 233 mg cholesterol, 484 mg sodium