Morning Glory : LIGHT STYLE : One Sensible Alternative

OK, some of us can’t be too frivolous for breakfast. Here’s an omelet with herbs and fresh vegetables that tastes terrific --and it’s made with egg whites (or an egg substitute) so you and mom don’t have to worry about extra fat and cholesterol.

OMELET SUPREME

1 teaspoon low-calorie margarine

3 mushrooms, thinly sliced

3 green onions, chopped

2 slices tomato, chopped

1/4 teaspoon dried basil

Dash black pepper

6 tablespoons egg substitute, or 2 egg whites, beaten

1 tablespoon ricotta cheese (made from partially skimmed milk)

1 teaspoon dry white wine

Melt margarine in non-stick 7- or 8-inch omelet pan or skillet. Add mushrooms, green onions and tomato and saute until tender. Remove vegetables from pan and set aside.

Return pan to heat. Combine basil, pepper and egg substite or egg whites (reserve egg yolks for another use) and pour into pan. Cook over medium heat, lifting edges of egg mixture as they set, so uncooked portions flow underneath to cook. Continue to cook until center is almost dry and set. Top with mushroom mixture, then ricotta cheese. Sprinkle filling with wine and fold omelet in half. Slice onto plate to serve. Makes 1 serving.

Each omelet contains about:

142 calories; 238 mg sodium; 6 mg cholesterol; 6 grams fat; 7 grams carbohydrate; 15 grams protein; 1 gram fiber; 40% calories from fat.

This column is based on the revised “Light Style: The Low Fat, Low Cholesterol, Low Salt Way to Good Food and Good Health,” by Dosti and Kidushim-Allen, a registered dietitian (HarperSanFrancisco: $14.95).