Beach Break

A brisk walk on the beach in the fresh ocean air stimulates the appetite and the desire for food that is fresh and healthy-tasting, like this low-fat version of a vegetable omelet I recently had on Venice Beach.

In my low-fat version I used nonfat egg substitute with a little salt for the omelet base. It is poured into a six-inch omelet pan sprayed with nonstick cooking spray instead of the chunk of butter most of us use. As the omelet begins to set, fresh whole basil leaves are sprinkled over the omelet along with thin-sliced vegetables and chopped tomato, which have been sauteed in a pan lightly sprayed with nonstick cooking spray. At the very end of cooking the omelet is sprinkled wth a small amount of nonfat mozzarella cheese and parsley.

VENICE BEACH OMELET

Nonstick cooking spray

2 tablespoons minced onion

2 tablespoons sliced mushrooms

1 tablespoon sliced sweet red pepper

1 tablespoon sliced zucchini

1 tablespoon sliced yellow squash

1 tablespoon sliced zucchini

1 tablespoon peeled, chopped tomato

Salt

1/2 cup nonfat egg substitute (equivalent to 2 eggs)

10 small basil leaves

2 tablespoons shredded nonfat mozzarella cheese, optional

Minced parsley

Lightly spray wok or heavy skillet with nonstick cooking spray. Heat until hot. Add onion, mushrooms, sweet red pepper, green pepper, yellow and green squash. Saute just until vegetables are tender, 2 to 3 minutes. Add tomato and saute another minute. Season to taste with salt. Remove from heat.

Lightly spray 6-inch omelet pan with nonstick cooking spray. Heat until hot enough to sizzle drop of water. In bowl combine egg substitute and salt to taste. Pour mixture into omelet pan. When bottom of eggs begin to set lift edges of omelet with spatula to allow uncooked potion of egg to flow underneath omelet. When omelet is partially cooked sprinkle basil leaves evenly over top, then sauteed vegetables. Cover and let cook until eggs are set and vegetables heated through.

Sprinkle cheese over top. Let stand until cheese is melted, then garnish with parsley. Makes 1 serving.

Makes 1 serving.

* Each serving, with cheese, contains about:

91 calories; 862 mg sodium; 2 mg cholesterol; 1 g fat; 7 grams carbohydrates; 15 grams protein; 0.4 gram fiber.

* Each serving, without cheese, contains about:

71 calories; 752 mg sodium; 0 cholesterol; 0 fat; 7 grams carbohydrates; 11 grams protein; 0.4 gram fiber.