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Nutritional Facts
Serving Size 1 each (226g)
Serving Per Recipe 1

Amount Per Serving
Calories 310 Calories from Fat 110

% Daily Value *
Total Fat 12g 18%
     Saturated Fat 3g 15%
Cholesterol 215mg 72%
Sodium 620mg 26%
Total Carb. 2g 1%
     Dietary Fiber 0g 0%
     Sugars 2g
Protein 47g

Vitamin A 45%
Vitamin C 25%
Calcium 35%
Iron 45%

* Percent Daily Values based on a 2,000 calorie diet.


Omelette (High-Protein)

1/2 cup egg substitute
1 large whole egg
1 scoop soy protein powder
1 teaspoon butter or Olivio (olive oil-based margarine)
1 tablespoon skim milk
Salt and pepper to taste


Mix the egg, egg substitute, protein powder, and milk until well blended. Melt the butter or Olivio in a nonstick skillet and pour in the egg mixture. Salt and pepper to taste, and stir the mixture to cook through, and fold over to serve. Makes a very filling omelette for one hungry person, and an excellent source of high-quality protein.

Some ideas for fillings that can be added to the omelette:


Sautéed onions and garlic
Steamed broccoli or asparagus
Grated lowfat cheese, such as Swiss or cheddar
Parmesan cheese and Italian seasonings
Salsa and cooked Mexican beans




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