Gets-My-Goat Omelet

Gets-My-Goat Omelet

1/2 cup canned corn
2 tablespoons chopped red onion
3 egg whites
1 egg
2 tablespoons fat-free milk
1/4 teaspoon pepper
2 tablespoons crumbled goat cheese
1 tablespoon chives

Sauté the corn and onion in a hot, nonstick skillet for 2 to 3 minutes. Beat the eggs, milk, and pepper together and then add to the skillet. Cook for 2 minutes until the eggs begin to set. Gently lift the edges so that the uncooked portions flow to the outer edge. Cook 2 minutes more. Scatter the cheese and chives over the eggs. Fold the omelet and cook until the cheese melts, about 1 minute. Top with remaining chives before serving. Serves 2.
Nutrition Facts

Per serving: 211 calories; 5 g fat; 26 g carbohydrate; 14 g protein
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True-Blue Buckwheat Pancakes

1/2 cup buckwheat flour
1/2 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 cup skim milk
1 tablespoon vegetable oil
2 large egg whites
1 cup blueberries

Combine the first six ingredients, stirring well. In another bowl combine the milk, oil, and egg whites and then add to the flour mixture, stirring until smooth. Fold in the blueberries. Spoon 1/3 cupfuls of the batter onto a hot nonstick griddle. Cook until bubbles form, then flip, cooking until the edges are done. Serves 4.
Nutrition Facts

Per serving: 211 calories; 5.5 g fat; 7 g protein; 34 g carbohydrate