Power Breakfast Omelet Plus Grab n Go

Week 4 Recipe(s)
Power Breakfasts
Adapted from http://www.cookinglight.com/
For the weekend:
Omelet with Summer Vegetables
This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.
Yield: 1 serving (serving size: 1 omelet)
Ingredients
Cooking spray
2/3 cup whole-kernel corn (leftover from dinner or frozen and thawed)
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese (Swiss, mozzarella and low-fat cheddar are also delicious)
Preparation
Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.
Nutritional Information
Calories: 281 (33% from fat)
Fat: 10.3g (sat 4.3g,mono 3.4g,poly 1.4g)
Protein: 24.8g
Carbohydrate: 25.3g
Fiber: 4.2g
Cholesterol: 229mg
Iron: 2.1mg
Sodium: 947mg
Calcium: 162mg
For a busy work-day:
The afternoon or evening before, take the same recipe above, except scramble the eggs together with the veggies, them remove and cool. Take a whole wheat tortilla, top with scrambed egg mixture and cheese or salsa (or both, as desired), roll into a wrap, and put in a plastic baggie or Rubbermaid in the refrigerator. Grab and go in the morning.
Grab n Go ideas:
• Hard boiled eggs (do several at a time, then eat one or two as desired for the next week)
• String cheese
• Low-fat yogurt
• Granola or other whole grain cereal with low-fat milk
• Whole grain crackers
• Egg “McMuffins” with whole wheat English muffin, one egg and one slice of low fat cheese. Add a tomato or spinach.