Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"My wife and I tried to breakfast together, but we had to stop or our marriage would have been wrecked."
-Winston Churchill, British Statesman

The refrigerator light goes on...

Be adventurous with your Omelet. Substitute different veggies, herbs and even cheese. Try mushrooms with a bit of cilantro, a pinch of cumin and reduced fat Monterey Jack cheese. Making an omelet takes all of 15 minutes in the morning. That's how long you'll wait in line at a fast food joint. Make your own breakfast today.

Grating Cheese

OK, you know what a grater is and have been using one all your life but there are dozens of types on the market and most of them have at least two, and sometimes as many as eight, surfaces.  

Grating creates fine threads by passing the ingredient over a serrated surface.  The basic grater is a flat piece of metal with notches cut in its face and it is the size of the notch that determines the size of the threads.  

Shredded food is usually thought of as being a larger, coarse thread while grating creates a finer one (that can even be as fine as powder).  Shredded cheese will melt much slower than grated cheese by virtue of the difference in surface area between a coarse and fine thread.  For a recipe like this Philly Cheese Steak, I prefer to use cheese that has been finely grated.  For a recipe where the cheese should melt slowly on top of a casserole for instance use shredded cheese.  

There are a dizzying amount of choices of graters available.  The basic 4 sided box grater is an essential kitchen tool.  The one that I have has a face for fine shredding and coarse shredding.  There is a face for both coarse and fine grating as well.  Many box graters will have a face that cuts thin slices but I have never found this to be very effective.

I grate all hard cheeses in a rotary grater.  Mine is a Zyliss and was a gift from an old medical school friend.  The fine serrations are on a drum that rotates on a crank while you push the cheese into the hopper with a hinged plunger.  This is one of the finest luxuries that I know of and should be one of your first kitchen purchases.  There are a number of manufacturers and many offer different drums that grate from fine to very coarse.  



Servings = 2 | Serving size =1/2 omelet

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

I do occasionally keep the other half of an omelet and make sandwiches with it.

This recipe can be multiplied by two but must be cooked in a larger skillet.

1/2 tsp unsalted butter
1/6 green bell pepper (julienne strips)
2 large egg whites
1 large egg yolks
1/16 tsp salt
1 1/2 Tbsp water
3 large fresh basil leaves
fresh ground black pepper (to taste)
1/4 ounce Parmigiano-Reggiano (grated)

Melt the butter in a small non-stick skillet pan over medium heat. Add the peppers and cook until they are browned but not limp. Remove and set aside.

In a small mixing bowl whisk together the egg whites, eggs yolks, salt and water. Add ground pepper to taste.

Heat a medium sized non-stick skillet over medium-high heat and place the basil in the bottom and pour the egg mixture over the top. Reduce the heat to medium heat and cook slowly. Gently slide a spatula under the eggs and carefully fold back the cooked portion so as to expose more uncooked egg to the bottom of the pan.

When the eggs are nearly set, add the peppers to the center (in a straight line so as to make folding easier). Fold the omelet in half over the peppers. Cook about 2 more minutes and remove.

Sprinkle the Parmigiano-Reggiano over the top of the omelet and then divide into two portions.

Nutrition Facts

Serving size = 1/2 omelet

Servings = 2


Amount Per Serving

Calories 144 Calories from Fat 77
% Daily Value
Total Fat 9g 13%
    Saturated Fat 4g 20%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 220mg 73%
Sodium 383mg 16%
Total Carbohydrates 3g 1%
    Dietary Fiber 1g 4%
    Sugars 1g
Protein 13g
Vitamin A 29% Vitamin C 32%
Calcium 14% Iron 7%
Vitamin K 7 mcg Potassium 260 mg
Magnesium 29 mg