This is a delicious twist on the basic cheese omelet. The broccoli and shallots add a subtle sweetness to the nutty taste of swiss.

Ingredients: 1 cup broccoli florets (chopped), 1/4 cup shallots (minced), 1 tablespoon water, butter-flavored cooking spray, 1 cup egg substitute, 4 ources low-fat Swiss, diced salt and pepper to taste.

1. Mix broccoli, shallots, and water in a small microwaveable bowl. Cover with plastic wrap and microwave on HIGH for 3.5 minutes, until broccoli is soft.
2. In a medium saucepan, heat cooking spray until hot but not smoking. Pour in egg substitute and swirl to coat bottom of pan.
3. Place 1/4 diced cheese on one half of omelet and cover cheese with 2 tablespoons of broccoli mixture. Fold untilled half of omelet over filling, lower heat, cover pan, and cook for 1-2 minutes, until cheese melts.
4. Slide omelet onto plate and keep warm. Re-spray skillet and repeat for all omelets. Add salt and pepper to taste.

Makes 4 omelets.

Cooking Tip: For individual omelets, beat 1/4 cup egg substitute with 1 teaspoon water until frothy.

Serving guidelines

For Lap-Band: Weeks 1-4: Puree 1/2 – 1 omelet until smooth. Weeks 5+: Serve 1/2 – 1 omelet as is.

For Bypass: Weeks 1 -4: Puree 1/2 – 1 omelet until smooth. Weeks 5+: Serve 1/2 omelet as is.

For BPD-DS: Weeks 1-3: Puree 1/2 – 1 omelet until smooth. Weeks 4+: Serve 1 omelet as is.

For others: Serve 1 omelet as is.

Nutrition meter:

Calories: 122,21; Protein: 15.36g; Fat: 4.07g; Carbohydrates: 4.64g; Cholestrol: 15mg; Fiber: 0.05g; Sodium: 168.99mg

The crucial role of fat
It all comes down to fat. Fat supplies food with flavor, as well as helps to distribute the flavors of foods throughout your mouth. For instance, if you’ve ever tried to cut calories by serving vegetables plain rather tha drenched in butter, you’ve experienced fat’s facilitator role. Once you start to reduce the amount of fat in your favorite recipes, you need to up the taste in other ways.

Marvelous marinades
Clever health-conscious cooks have a repertoire of easy tips and techniques for losing the fat, but not the flavor. Consider marinades: If you’re a steak-lover, you know that lean cuts of meat like London broil are practically inedible if they are’nt marinated. Marinades work their magic thanks to the enzymes in their acidic ingredients – vinegar, citrus juice, wine, even yogurt – that help tenderzie lean cuts.

Chicken and fish reap the benefits of marinating as well. Because these foods are more tender than most meats, you’ll want to use a less acidic marinade or marinate them just briefly. Heed this advice; otherwise, they’ll be partially cooked before you get them near the heat. (Think of seviche, the Latin American seafood dish in which raw fish actually “cooks” in its lime juice marinade!)

Super stocks
In classic French cuisine, stocks are so important that they are known as the fond du cuisine – the foundation of cooking. If you’ver ever made a pot of soup with the bones from a roast and vegetables, you know how much more flavor a homemade stock provides. Although stocks from cans or cubes are certainly convenient, don’t be intimidated by making stock from scratch – not only is it easy, but it’s economical and environmental as well. Just stockpile vegetable peelings and trimmings, along with chicken or beef bones, in sealable plastic bags and freeze until you have the time to make your stock.

Delicious dressings
If you are drowning your greens in bottled salad dressing, it’s time to change your ways. Homemade dressings have flavors that their store-bought counterparts just can’t match. Many are simple to make; use these recipes as a starting point.

Once you’ve gotten the basics down, do a little experimentation: Try a fruit or herb vinegar, or use lemon or orange juice. Replace the oil with broth and a bit of honey (this helps to mimic the texture fat provides). Use different herbs or replace the mustard with horseradish.

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