Vegetables

Chipotle Corn Pizza

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*Serves 8

Per Serving: Calories 164, Protein 12g, Total Fat 4g, Carbs 15g, Fiber 6g

Ingredients: 

  • 1 chicken breast

  • 2 tsp taco seasoning or chili powder

  • pinch of salt

  • 1/2 tbsp olive oil

  • 1 mama Mary’s Thin & Crispy 12” Crust

  • 1 can chipotles in adobe sauce

  • 1 cup shredded cheddar cheese

  • 1 small can pizza sauce

  • 3/4 cup mini bocconcini balls, sliced

  • 1/2 red pepper, diced

  • 1 small red onion, diced

  • 1/2 cup corn

  • 1/3 cup cilantro, chopped

  • red chili flakes, for garnish

Instructions: 

  • Preheat BBQ to high heat (500 F).

  • Cut raw chicken breasts in half, then coat each piece in taco seasoning, olive oil and a bit of salt, rubbing all over chicken well.

  • Grill for 10–15 min, flipping once. Remove from heat once cooked and slice up once cooled.

  • Turn BBQ to med-low heat (400 F).

  • Meanwhile, prepare pizza toppings. Mix 1 tbsp adobe sauce with pizza sauce and spread over pizza crust.

  • Top with cheddar cheese and spread re pepper, red onion and corn all over pizza.

  • Add a bit of salt to season, and then add chicken and top with bocconcini cheese slices.

  • Place pizza on the grill (making sure heat is much lower) and cook for 10 minutes, or until cheese is melted. Remove from heat and top with cilantro and red chili flakes.

  • Cut with a pizza cutter & enjoy!

BBQ Salmon & Avocado Salsa

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*Serves 8

Per Serving: Calories 187, Protein 22g, Total Fat 8g, Carbs 5g, Fiber 2g

Ingredients: 

  • 4 frozen or fresh salmon filets

  • olive oil

  • brown sugar

  • salt & pepper to taste

    Avocado Salsa

  • 2 avocados, diced

  • 2 red peppers, diced

  • 2 yellow peppers, diced

  • 2 small red onions, diced

  • juice of 2 limes

  • 3/4 cup cilantro, chopped

  • 1 tsp salt

  • 3/4 tsp red chili flakes

Instructions: 

  • Preheat BBQ to med-high heat.

  • Brush salmon with a little bit of olive oil, then brown sugar. Season with salt & pepper then put on the grill skin-side down for 10–12 min, watching carefully.

  • Meanwhile, mix together the salsa.

  • Remove salmon from the grill and toss with salsa.

Grilled Chicken & Ranch BLT Salad

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*Serves 8

Per Serving: Calories 315, Protein 32g, Total Fat 10g, Carbs 15g, Fiber 7g

Ingredients: 

  • 4 chicken breasts

  • 2 packages baby kale

  • 2 heads Romaine lettuce

  • 2 red onions, sliced

  • 1 avocado, sliced

  • 16 slices low fat turkey bacon

  • 2 cups bocconcini cheese, sliced in half

  • 2 cups heirloom cherry tomatoes, sliced in half

  • 1 cup Walden Farms Balsamic Vinaigrette

  • Walden Farms Ranch

Instructions: 

  • Preheat BBQ to med-high heat.

  • Slice chicken breasts in half lengthwise. Place in a large plastic bag with Balsamic Vinaigrette, mix well, letting sit for 10 min or so.

  • Meanwhile, add romaine and baby kale to a large bowl, then add cherry tomatoes, bocconcini, red onions and sliced avocado.

  • BBQ chicken for 4–5 min per side. Remove from BBQ and set aside, then slice when cooled slightly.

  • Meanwhile, cook turkey bacon (5–7 min on med-high heat, flipping occasionally). Add chicken, toss with ranch dressing and serve!

Spinach & Mushroom Quiche Cups

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Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

  • 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

  • 1/2 cup water

  • 1 tbsp olive oil

  • 1/2 cup white mushrooms (chopped)

  • 1/4 cup diced red onion

  • 2 cups (fresh) baby spinach leaves

  • 4 eggs +4 egg whites

  • 1/4 cup almond milk

  • 6 pieces turkey bacon, cooked & chopped

  • 1/3 cup shredded Swiss cheese

  • salt & pepper to taste

  • Instructions: 

  • Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

  • Place a large skillet over medium heat.

  • Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

  • Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

  • Remove the dough from the refrigerator and cut into 12 equal pieces.

  • Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

  • Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

  • Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

  • Pour the egg mixture evenly between the muffin tins, filling each about halfway.

  • Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

  • Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

Microwave Egg & Veggie Sandwich

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*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

  • 1 Healthy Grain Perfect 10 Bagel*

  • 3/4 cup egg whites

  • 10-15 fresh spinach leaves

  • 1 oz Garlic & Herb Lisanatti Almond Cheese*

  • 2 slices tomato

  • 2 slices avocado

  • salt & pepper

  • hot sauce if desired

Instructions: 

  • Toast bagel in the toaster. 

  •  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

  • Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

  • Smear cheese on toasted bagel and add slices of tomato. 

  • Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

  • Season with hot sauce if desired.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 1.5 oz. sirloin steak, cut into 1" cubes

  • 1.5 oz. shrimp, cleaned and deveined

  • 1/2 ear of corn, each cut into 2 pieces

  • 1/4 c. grape tomatoes

  • 1/4 small red onion, cut into thick slices

  • 1/4 lime, sliced into wedge

  • 1/2 garlic cloves, thinly sliced

  • 1 tsp. Old Bay Seasoning

  • 1 tsp. of fresh thyme leaves

  • dash of. cumin

Instructions: 

  • Preheat grill over high heat. Cut 1 sheet of foil (12 inches long). 

  • Cut 1 sheet of foil (12 inches long).

  • Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack. 

  • Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.

  • Fold the foil packet crosswise  over mixture to completely cover the food. 

  • Roll top and bottom edges to seal. 

  • Place foil packet on the grill for about 6 to 8 minutes per side.

California Grilled Chicken

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*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

  • 1 (3oz) boneless skinless chicken breast

  • 1/4 c. Walden Farms balsamic vinaigrette*

  • dash of garlic powder

  • 1/2 tbsp. honey

  • 1/2 tsp. Italian seasoning

  • 1 slice slim cut mozzarella

  • 1 slice avocado

  • 1 slice tomato

  • 1/2 tbsp. sliced basil

  • Balsamic glaze, for drizzling

Instructions: 

  • In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

  • Pour over chicken breasts and marinate 20 minutes. 

  • Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

  • Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

  • Garnish with basil and drizzle with balsamic glaze.

Turkey Sliders

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*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

  • 1.5 lbs ground turkey

  • 2 eggs, large

  • 1/2 small onion, minced

  • 1 garlic clove, grated

  • salt & pepper

  • 1 head of butter lettuce, rinsed & separated

  • 3 medium tomatoes, sliced

  • 1 small red onion, sliced

  • 3 oz pepper jack cheese

  • Ketchup and mustard

Instructions: 

  • In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

  •  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

  • Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

  • Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

  • To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

  •  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

  • Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Rainbow Chicken & Veggies

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*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Chicken Veggie Skewers W/ Macaroni & Cheese

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*Serves 2 

Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g

Ingredients: 

  • 1 Pkt. CarbEssentials Macaroni & Cheese

  • 1/4 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • 1/4 each yellow, red, & green bell peppers, chopped

  • 1.5 cups skinless chicken breast, chopped

  • bamboo skewers

  • 1/2 tbsp extra-virgin olive oil

Instructions: 

  • Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

  • In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

  • Add bell peppers & chicken, toss with tongs until coated.

  • Thread the chicken and bell peppers onto skewers.

  • Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

  • Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.

Slow-Cooker Veggie Omelette

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*Serves 4 

Per Serving: Calories 142, Protein 10g, Total Fat 7g, Carbs 8g, Fiber 1g

Ingredients: 

  • 6 eggs

  • 1/2- cup milk

  • 1/4 teaspoon salt

  • fresh ground pepper , to taste

  • 1/8 teaspoon garlic powder , or to taste

  • 1/8 teaspoon chili powder , or to taste

  • 1 cup broccoli florets

  • 1 red bell pepper , thinly sliced

  • 1 small yellow onion , finely chopped

  • 1 garlic clove , minced

  • GARNISH OPTIONAL

  • shredded cheese 2 tbsp (low-fat)

  • chopped tomatoes

  • chopped onions

  • fresh parsley

Instructions: 

  • Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.

  • In a large mixing bowl combine eggs, milk, salt, pepper, garlic powder and chili powder; using egg beaters or a whisk, beat the mixture until mixed and well combined.

  • Add broccoli florets, sliced peppers, onions and garlic to the slow cooker; stir in the egg-mixture.

  • Cover and cook on HIGH for 2 hours. Start checking at 1 hour 30 minutes. Omelette is done when eggs are set.

  • Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.

  • Turn off the slow cooker.

  • Cut the omelette into slices.

  • Transfer to a serving plate.

  • Garnish with chopped tomatoes, chopped onions and fresh parsley.

  • Serve.

Slow-Cooker Beef Stew

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*Serves 4 

Per Serving: Calories 317, Protein 35g, Total Fat 9g, Carbs 22g, Fiber 4g

Ingredients: 

  • 12 ounces small red potatoes, quartered

  • 4 medium carrots, cut into ½ inch pieces

  • 1 small red onion, cut into wedges

  • 1 pound beef stew meat

  • 1 (10.75 ounce) can condensed cream of mushroom or cream of celery soup

  • 1 cup beef broth

  • ½ teaspoon dried marjoram or dried thyme, crushed

  • 1 (9 ounce) package frozen cut green beans, thawed

Instructions: 

  • In a 3- ½- or 4-quart slow cooker place potatoes, carrots, onion, stew meat, soup, beef broth, and marjoram. Stir to combine.

  • Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4- ½ hours.

  • If using low-heat setting, turn to high-heat setting. Stir in thawed green beans. Cover and cook for 15 minutes more or just until green beans are tender.

Slow-Cooker Mediterranean Chicken & Orzo

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*Serves 4 

Per Serving: Calories 378, Protein 29g, Total Fat 5g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1 pound boneless, skinless chicken breasts, trimmed

  • 1 cup low-sodium chicken broth

  • 2 medium tomatoes, chopped

  • 1 medium onion, halved and sliced

  • Zest and juice of 1 lemon

  • 1 teaspoon herbes de Provence

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • ¾ cup whole-wheat orzo

  • ⅓ cup quartered black or green olives

  • 2 tablespoons chopped fresh parsley

Instructions: 

  • Cut each chicken breast half into 4 pieces.

  • Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbs de Provence, salt and pepper in a 6-quart slow cooker.

  • Cook on High for 2 hours or on Low for 4 hours.

  • Stir in orzo and olives; cook for 30 minutes more.

  • Let cool slightly. Sprinkle with parsley.

Seared Salmon W/ Roasted Cauliflower

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*Serves 2 

Per Serving: Calories 318, Protein 47g, Total Fat 10g, Carbs 9g, Fiber 3.5g

Ingredients: 

  • 1/2 large head cauliflower, cut into florets

  • 1 tsp. olive oil salt & pepper

  • 2 (6-oz.) pieces skinless salmon filets

  • 1 clove garlic, chopped

  • 1/2 tbsp. capers

  • 1/4 cup fresh flat-leaf parsley

Instructions: 

  • Heat oven to 450 degrees F. On a large rimmed baking sheet, toss the cauliflower with 1/2 tsp. olive oil and salt and pepper.

  • Roast until tender, about 15 minutes, then broil until golden brown.

  • Meanwhile, heat the remaining oil in a large cast iron skillet over medium-high heat.

  • Season the salmon with salt and pepper and cook for 3 minutes.

  • Turn the salmon, scatter the garlic and capers around and cook until the salmon is opaque throughout, 2 to 3 minutes more.

  • Transfer the fish to plates and toss the cauliflower with the garlic, capers and parsley.

  • Serve with the salmon.

Spiced Chicken Tacos W/ Pomegranate Salsa

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*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin

  • 1/4 tsp. garlic powder

  • Dash chipotle chili powder

  • Salt & pepper

  • 1 tsp. olive oil

  • 1 large boneless, skinless chicken breast

  • 2 medium radishes

  • 1/4 large avocado, diced

  • 1 scallion

  • 1/8 cup pomegranate seeds

  • 1/2 tbsp. fresh lime juice

  • 1/4 cup fresh cilantro leaves

  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

  • In a small bowl, combine the cumin, garlic, chili powders, salt.

  • Heat the oil in a medium skillet over medium heat.

  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

  • Slice the chicken into 1/4-inch-thick pieces.

  • Fill the tortillas with the chicken and top with the pomegranate salsa.

Spinach & Mushroom Egg White Frittata

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*Serves 1 

Per Serving: Calories 147, Protein 29g, Total Fat 1g, Carbs 5g, Fiber 1.5g

Ingredients: 

  • 2-3 brown mushrooms, sliced handful of fresh spinach

  • 1 cup egg whites international

  • kosher salt

  • 2 large eggs

  • 2 tablespoons grated parmesan cheese

  • hot sauce if desired

Instructions: 

  • Preheat the oven or toaster oven to broil. .

  • Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice.

  • Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted. Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan

  • Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute

  • Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.

Baked Cod w/ Tomatoes & Olives

 

Recipe makes 1 serving.  

Calories 197, Protein 28g, Total Fat 2g, Carbohydrates 18g, Fiber 2g.

Ingredients: 

  • 3 oz. Fresh Cod Fillet

  • 1/2 Can (7 oz.) Italian-Style Diced Tomatoes, Drained

  • 1 Tablespoon Pitted Black Olives, Chopped

  • 1/2 Teaspoon Garlic Clove, Minced

  • 1 Tablespoon Fresh Parsley

  • Salt & Pepper, To Taste

Instructions: 

  • Preheat oven to 400ºF.

  • Coat an 8x8 inch baking pan with nonstick cooking spray; Lay the cod fillet in the pan and season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish.

  • Bake 20 minutes of until fish flakes when tested with a fork; garnish with parsley.

Chicken & Veggie Stir-Fry

 

 Calories 114, Protein 14g, Total Fat 1.5g, Carbohydrates 8g.

Ingredients: 

  • 2 Cups Broccoli Florets

  • 2 Teaspoon Vegetable Oil

  • 1 Tablespoon Fat-Free Chicken Broth

  • 1/2 Tablespoon Fresh Ginger, Minced

  • 4 Ounces Chicken Breast, Chopped

  • 1 Tablespoon Dry Sherry

  • 1/2 Tablespoon Low-Sodium Soy Sauce

  • 1/2 Teaspoon Cornstarch

  • 1/8 Teaspoon Red Pepper Flakes

  • 3/4 Cup Shitake Mushrooms, Halved

  • 1/2 Cup Cherry Tomatoes, Halved

Instructions: 

  • Mix chicken, broth, soy sauce, sherry, and cornstarch in a bowl.

  • In a medium saucepan, bring 3 cups of water to a boil over high heat; add broccoli. Cook, stirring, about 1 minute or until broccoli is bright green and water has almost returned to a boil. Drain in a colander and rinse with cold water to stop the cooking; drain again, shake well to remove excess water.

  • Heat a 14-inch wok or 12-inch skillet over high heat, swirl in oil. Add broccoli, mushrooms, ginger, and red pepper flakes; stir-fry 2-3 minutes. Transfer vegetables and sauce to a large bowl and wipe skillet clean.

  • Heat remaining vegetable oil over medium-high heat; cook and stir chicken and mixture until meat is no longer pink in the center, about 5 minutes. Stir in vegetables, stir-fry 2 minutes; add cherry tomatoes stir-fry 15 seconds or until combined.

Tuna & Egg Stuffed Tomatoes

 

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

  • 8 Tomatoes

  • 2 Hard-Boiled Eggs, Shelled and Chopped

  • 2 Cans of Albacore Tuna, Drained

  • 2 Tablespoons Fat-Free Mayonnaise

  • 4 Cloves of Garlic, Minced

  • 1/2 Cup Fresh Parsley, Chopped

  • Salt & Pepper, To Taste

Instructions: 

  • Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

  • Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

  • Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Summer Veggie Omelet

 

Recipe makes 1 omelet.  

Calories 281, Protein 25g, Total Fat 10g, Carbohydrates 25g, Fiber 4g.

Ingredients: 

  • Cooking Spray

  • 2/3 Cup Frozen Whole-Kernel Corn, Thawed

  • 1/2 Cup Chopped Zucchini

  • 3 Tablespoons Chopped Green Onions

  • 1/4 Teaspoon Salt, Divided

  • 2 Tablespoons Water

  • 1/4 Teaspoon Black Pepper

  • 3 Large Egg Whites

  • 1 Large Egg

  • 2 Tablespoons Shredded Smoked Gouda Cheese

Instructions: 

  • Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; saute 4 minutes or until vegetables are crisp-tender. Remove from heat.

  • Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg; stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.

  • Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate and enjoy!