Low Cal. Spicy Omelet

1. Mix egg whites- tomatoes- green peppers- mushrooms.

2. In a lightly oiled frying pan cook mixture for 5-7 minutes (or until eggs are done)

3. Put on separate plate and top with Ms Dash, Salt, Salsa and sprinkle cheese all over.

4. Enjoy.

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Nutrient	Quantity
Total fats	10.0541 g
Protein	8.2201 g
Carbohydrates	6.7022 g
Energy	145.8275 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1195 g
Water	95.8624 g
Aspartic acid	0.504 g
Calcium, Ca	244.325 mg
Lutein + zeaxanthin	196.58 g
Fiber, total dietary	1.5661 g
Carotene, beta	272.7262 g
Niacin	0.7997 mg
Vitamin A, RAE	44.715 g
Arginine	0.2396 g
Riboflavin	0.095 mg
Tocopherol, beta	0.0181 mg
Glutamic acid	1.6902 g
Sodium, Na	758.66 mg
Fatty acids, total saturated 16:1 undifferentiated	0.316 g
Total lipid (fat)	10.0541 g
Manganese, Mn	0.1166 mg
Fructose	1.6086 g
Proline	0.7171 g
Fatty acids, total saturated 16:0	3.1038 g
Fatty acids, total saturated 8:0	0.0845 g
Sucrose	0.1555 g
Choline, total	14.2663 mg
Sugars, total	4.6301 g
Serine	0.3977 g
Fatty acids, total saturated 10:0	0.1838 g
Fatty acids, total saturated 18:0	1.2717 g
Vitamin B-6	0.165 mg
Selenium, Se	5.271 g
Ash	3.4075 g
Vitamin D	7.26 IU
Tocotrienol, delta	0.0108 mg
Fatty acids, total saturated 18:1 undifferentiated	2.5147 g
Pantothenic acid	0.2257 mg
Phenylalanine	0.3914 g
Copper, Cu	0.0615 mg
Betaine	0.0372 mg
Thiamin	0.0419 mg
Retinol	21.12 g
Methionine	0.1809 g
Iron, Fe	0.4955 mg
Carbohydrate, by difference	6.7022 g
Phosphorus, P	172.535 mg
Folate, total	7.1463 g
Tocopherol, gamma	0.0979 mg
Fatty acids, total saturated 4:0	0.2993 g
Lycopene	3753.2412 g
Alanine	0.2156 g
Cholesterol	34.65 mg
Valine	0.4516 g
Fatty acids, total saturated 18:2 undifferentiated	0.2472 g
Glycine	0.1068 g
Carotene, alpha	22.7224 g
Glucose (dextrose)	1.3398 g
Fatty acids, total saturated 14:0	1.0405 g
Zinc, Zn	1.1233 mg
Isoleucine	0.3557 g
Fatty acids, total saturated 12:0	0.1676 g
Fatty acids, total polyunsaturated	0.3664 g
Leucine	0.677 g
Tocotrienol, alpha	0.0019 mg
Vitamin A, IU	545.5987 IU
Folate, DFE	7.1463 g
Tryptophan	0.0743 g
Vitamin C, total ascorbic acid	18.5521 mg
Phytosterols	2.98 mg
Tocotrienol, beta	0.2376 mg
Fatty acids, total saturated 6:0	0.1564 g
Tyrosine	0.3975 g
Vitamin B-12	0.4554 g
Vitamin K (phylloquinone)	5.9967 g
Fatty acids, total saturated	6.3082 g
Histidine	0.2286 g
Fatty acids, total monounsaturated	2.8312 g
Threonine	0.2529 g
Folate, food	7.1463 g
Vitamin D (D2 + D3)	0.165 g
Cryptoxanthin, beta	1.3038 g
Vitamin D3 (cholecalciferol)	0.165 g
Vitamin E (alpha-tocopherol)	0.9465 mg
Magnesium, Mg	21.2513 mg
Lysine	0.4915 g
Potassium, K	253.945 mg
Cystine	0.0316 g
Fluoride, F	0.8009 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Tomato	0 cup	3.3525	0.7245	0.0372
Mushroom	0 cup	0	0	0
Egg white	3	0	0	0
Pepper	0	0	0	0
green pepper	0 cup	3.725	0.8642	0.0317
mexican cheese	0.25 cup	123.09	1.5279	9.8934
salsa	3 tablespoons	15.66	3.5856	0.0918
seasoning	0 dash	0	0	0