Sausage, Cilantro and Creamy Salsa-Verde Omelet

Omelet

1 teaspoon canola or other vegetable oil

1 large egg

1/4 cup liquid 100 percent egg whites

Generous sprinkling of salt and ground black pepper

Topping

2 tablespoons light sour cream

2 tablespoons store-bought salsa verde

1/2 fully cooked lean turkey sausage, sliced thin

2 tablespoons chopped fresh cilantro leaves

Heat the oil in an 8-inch nonstick skillet set over low heat. Beat egg and egg whites in a small bowl along with salt and pepper. In a separate bowl, whisk together the sour cream and salsa verde. Set aside.

A couple of minutes before cooking, increase temperature to medium-high. When wisps of smoke start to rise from pan, swirl the pan so the oil coats it completely.

Add eggs. Using a plastic or wooden spatula to push back the eggs that have set, tilt the pan so that uncooked eggs run into the empty portion of the skillet. Continue pushing back the cooked eggs, and tilt the pan until the omelet top is wet but not runny. Turn heat to low, and sprinkle the top of the eggs with the sausage, salsa-verde mixture and cilantro. Cover and cook until the cilantro has wilted, about 2 minutes.

Serves one.

@Recipe nutrition:Nutrition values per serving: 266 calories, 18 g fat (4.5 g saturated), 5 g carbohydrates, 0 g fiber, 28 g protein, 275 mg cholesterol, 660 mg sodium.

"The Perfect Recipe for Losing Weight and Eating Great" by Pam Anderson (2008 Houghton Mifflin, $27)