Ingredients:

  Amount  Measure       Ingredient -- Preparation Method 
--------  ------------  -------------------------------- 
     1/2  Cup           chopped onion 
     1/2  Tablespoon    unsalted butter -- softened 
     1/3  Cup           diced red bell pepper 
     1/3  Cup           shredded carrots 
     1/3  Cup           chopped broccoli flowerets 
     1/8  Teaspoon      dried marjoram 
     1/8  Teaspoon      salt 
   2                    eggs 
   1                    egg white 
   1      Tablespoon    skim milk 
   1      Tablespoon    minced fresh parsley 
     1/4  Cup           alfalfa sprouts 
                        parsley sprigs for garnish 

Preparation:

In a medium-size bowl, combine onion and 1 teaspoon of the butter. Microwave on HIGH 2 minutes. Stir in bell pepper and carrots and microwave on HIGH 2 minutes. Add broccoli and microwave on HIGH 1 to 2 minutes until vegetables are crisp-tender. Stir in marjoram and salt. (You can also cook in a skillet over medium heat in the order given on top of the stove until vegetables are crisp-tender.) Cover and keep warm. Beat eggs and extra egg white with skim milk and parsley. Heat a nonstick 8-inch skillet over medium heat until a drop of water dances when sprinkled in the pan. Swirl the remaining '/2 teaspoon butter around bottom of pan. When melted, pour in egg mixture. As eggs cook, pull edges of the omelet toward the center of the pan with a table knife, allowing uncooked egg to reach pan. Repeat until eggs are set. Eggs can be slightly soft on top, as they will continue to cook. Spoon vegetables over half the omelet. Gently fold omelet over vegetables and remove to a serving plate. Top with sprouts and garnish with parsle

Nutritional Information:

Cal 141, Carbo 9 gm, Prot 10 gm, Total fat 7 gm, Sat fat 3 gm, Cal from fat 44%, Chol 219mg