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Step 1, preparation: Mix the egg whites (or egg substitute) and milk in bowl, add the teaspoon of fibersure (you can omit this step, although why would you?), some salt and pepper and a dash of the southwest seasoning for flavor and color, whisk together and set aside.
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Chop veggies and place in a bowl, except for parsley and green onions. Spray with PAM for a second, set aside.
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Chop parsley and green onions, set aside.
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Step 2, cook the veggies: Place in an omelette pan pre-coated with PAM over medium heat. Cook for about 5 minutes, add salt, pepper, chopped parsley, and southwest seasoning. Cook 1-2 minutes more, pour into bowl, spritz with lemon, cover. Pre-heat the beans in a separate bowl in the microwave for about 30 seconds.
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Step 3, the omelette: Clean omelette pan, respritz with PAM, place over medium low heat, add egg mixture, cover, and cook for 5 minutes. Check until omelette appears solid, then begin to gently push away from the pan with a spatula. After a few minutes, your spatula should be able to reach under the omelette. Loosen, then jiggle around the pan for a moment.
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step 4, Stuffing the omelette: Add the veggie mixture to 1/3 of the omelette in the pan, add about 1/2 of the beans, place the 2 slices of veggie cheese on top, cover, and let the cheese melt, about 3 to 5 minutes. Fold the omelette over carefully, allow to set for one minute, then carefully plate the omelette.
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step 5, plating: Take the remainder of the veggies and beans, and pile around the mouth of the omelette. Now, sprinkle a little tobasco on top, along with capers, and yogurt or fat-free sour cream.
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Serve, eat, replenish, and enjoy!
