Makes 2 servings


  • ¼ pound asparagus, chopped into 1-inch pieces
  • 1 large tomato, seeded and diced
  • ¼ teaspoon dried dill
  • vegetable cooking spray
  • 1 cup egg substitute
  • ½ teaspoon reduced sodium soy sauce
  • ½ teaspoon freshly cracked black pepper
  • 2 tablespoons crumbled, reduced-fat goat cheese


Place asparagus, dill, and ¼ cup water in a large, non-stick skillet over medium-high heat. Bring to a simmer, cover, and cook 2 to 3 minutes or until asparagus. Remove cover and continue cooking until asparagus is slightly tender, about 2 minutes. Add tomatoes and cook 30 seconds. Remove from heat and pour mixture into a bowl and set aside keeping warm.

Wipe out pan, spray with vegetable cooking spray, and place over medium-low heat. In a separate bowl, whisk together egg substitute, soy sauce and black pepper. Pour mixture into pan and gently stir until curds just begin to form. Spread mixture into an even layer and top one half of the eggs with the asparagus mixture and goat cheese. When eggs have fully set, fold uncovered half over the asparagus and slide omelet from pan. Serve immediately.


Serving size: ½ omelet

Calories: 158; Total fat: 3.6 g; Saturated fat: 1.9 g; Cholesterol: 14 mg; Sodium: 383 mg; Potassium: 902 mg; Carbohydrates: 11 g; Protein: 20 g