TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 2 servings


  • 1/4 cup chopped fresh tomato
  • 2 large mushrooms, sliced
  • 2 tablespoons finely chopped green or sweet red pepper
  • 1 tablespoon diced onion
  • 3 eggs
  • 1/4 cup 2% milk
  • 2 teaspoons minced fresh parsley
  • 1/2 teaspoon dried basil
  • Pepper to taste
  • 4 spinach leaves
  • 2 slices cheddar cheese
  • 1 flour tortilla (10 inches)
  • 2 slices deli ham
  • 1 cup (4 ounces) shredded cheddar cheese, divided
  • Sour cream and salsa, optional

Nutritional Facts

1 piece: 629 calories, 39g fat (20g saturated fat), 423mg cholesterol, 1063mg sodium, 29g carbohydrate (0 sugars, 3g fiber), 41g protein.


  1. In a 10-in. nonstick skillet, coated with cooking spray, saute the tomato, mushrooms, green pepper and onion until tender; remove and set aside.
  2. In a small bowl, whisk the eggs, milk, parsley, basil and pepper. Pour into skillet,; cook over medium heat. As the eggs set, lift edges, letting uncooked portion flow underneath. When eggs are set, top with spinach, cheese slices and tortilla.
  3. Invert pan to flip omelet; return omelet to pan, tortilla side down. Place ham and sauteed vegetables on one side of omelet. Sprinkle with 3/4 cup shredded cheese; fold the omelet over filling. Cover and let stand for 1-1/2 minutes or until cheese is melted. Remove from the heat. Top with remaining shredded cheese. Serve with salsa and sour cream if desired. Yield: 2 servings.
Originally published as Super-Stuffed Omelet in Cooking for 2 Spring 2005, p29

Sparkling Wine

Enjoy this recipe with a sparkling wine.

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