Garden-Fresh Puffy Omelets

Ingredients

• 0.5 cup alfalfa sprouts 
• 0.5 cup egg substitute 
• 4 large egg whites 
• 2 tablespoons milk fat-free
• 1 tablespoon flour all-purpose
• 1.5 teaspoons dillweed fresh minced
• 1.5 tablespoons parmesan cheese fresh grated
• 0.1 teaspoon pepper 
• 0.3 teaspoon salt 
• 1  tomatoes thinly sliced

Equipment

• bowl
• frying pan
• blender
• spatula

Directions

1. Combine first 5 ingredients in a large bowl; set aside.
2. Beat egg whites with a mixer at high speed until soft peaks form; add flour, beating until stiff peaks form. Fold egg white into egg substitute mixture.
3. Coat a 6-inch nonstick skillet with cooking spray; place over medium heat until hot.
4. Pour half of egg white mixture into pan, spreading evenly. Cover and cook 5 minutes or until center is set.
5. Layer half each of alfalfa sprouts, tomato, and cheese over half of omelet. Loosen omelet with spatula; fold in half. Slide omelet onto a plate. Repeat procedure with remaining egg white mixture, sprouts, tomato, and cheese.
6. Serve immediately.