Onion-Mushroom Omelette

      1 ts Margarine
      1 sm Onion, thinly sliced
      2 ts Sugar
      1 c  Mushrooms, sliced
      1 tb Balsamic vinegar
      3    Egg whites
      1 tb Milk, nonfat
    1/4 ts Salt
    1/8 ts Black pepper, ground
      1 tb Parsley, fresh - chopped
  Prep time: 15 mins. Cook time: 15 mins.

In large nonstick fry pan over medium heat, melt the margarine. Saute onion with sugar until tender and golden brown, about 4 mins. Add the mushrooms and vinegar and cook till mushrooms are tender, 3 mins. Transfer the onion and mushroom mix to a small bowl. In a large bowl, combine the egg whites, milk, salt and pepper. Beat egg-white mixture until stiff peaks form. Wipe out nonstick fry pan and coat with nonstick cooking spray. Place over medium heat. Add the egg-white mix and gently level using back of spoon. Spread onion-mushroom mix over half of the eggs. Cover, reduce heat to medium-low and cook till eggs are cooked, 4-5 mins. Using a spatula, carefully loosen the underside of omelette. Fold in half, cover and cook for 1 minute more. Garnish with parsley and serve immediately. Serving tips: If preparing several omelettes, keep the first ones warm, covered with foil, in a 250 F (120 C) oven until all are ready to be served. Additional notes: All the fat and cholesterol in eggs reside in the yolks, while the egg whites are rich in protein and albumin. For healthier cooking of any recipe with eggs, substitute 2 egg whites for each whole egg.

Nutritional Information: calories 197; total fat 5g (saturated fat 1g); protein 14g; cholesterol 0mg; carbohydrates 25g; sodium 766mg; dietary fiber 3g; calories from fat 24%
Yield: 1 Servings