Beat Well

1. In a bowl combine eggs, salt, and pepper. Beat until combined, but not frothy, with a fork until evenly mixed (no white strands) but not foamy.

Shake & Stir

1. In an 8-inch nonstick skillet with flared sides melt butter over medium-high. When butter starts to foam, pour in the egg. Shake the pan back and forth with one hand while using a fork to stir constantly with the other. The fork tines yield a small, silky curd. If you're concerned about scratching your skilled, use chopsticks or bamboo skewers.

All Set

1. Continue shaking and stirring, scraping around the edges occasionally, until the eggs are set but still slightly moist. At this point you can sprinkle on a little cheese.

Roll It Up

1. Tilt the pan by bringing your and palm-side-up under the handle and tilt the pan to about a 45-degree angle. Using a spatula, fold one-third of the omelet onto itself; repeat with the other third.

2. Angle the pan over a plate and flip the omelet so that it lands seam side down. Makes 1 serving.

Lower-Cholesterol Omelet:

Prepare as above, except substitute 2 egg whites for one of the whole eggs.Nutrition Facts per serving: 216 cal., 17 g total fat (8 g sat. fat), 244mg chol., 559 mg sodium, 1 g carbo., 0 g dietary fiber, 14 g pro. Daily Values: 12% vit. A, 4% calcium, 6% ironExchanges: 1 Very Lean Meat, 1 Medium-Fat Meat, 2 Fat

Mushroom Omelet:

For filling, in the 8-inch skillet cook 1/3 cup sliced fresh mushrooms in 1 teaspoon butter until tender. Remove from skillet; keep warm. Prepare omelet as at left, adding filling in step 3.Nutrition Facts per serving: 300 cal., 27 g total fat (11 g sat. fat), 466mg chol., 548 mg sodium, 2 g carbo., 0 g dietary fiber, 14 g pro. Daily Values: 25% vit. A, 6% calcium, 11% ironExchanges: 1/2 Vegetable, 2 Medium-Fat Meat, 3 Fat

Cheese Omelet:

Prepare as at left, except omit salt. In step 3, sprinkle 1/4 cup shredded cheddar, Swiss, or Monterey Jack cheese across center of omelet for filling.Nutrition Facts per serving: 370 cal., 32 g total fat (15 g sat. fat), 485 mg chol., 403 mg sodium, 1 g carbo., 20 g pro. Daily Values: 28% vit. A, 0% vit. C, 26% calcium, 9% ironExchanges: 2 Medium-Fat Meat, 1 High-Fat Meat, 21/2 Fat

Denver Omelet:

For filling, in the 8-inch skillet cook 2 tablespoons chopped green sweet pepper, 2 tablespoons chopped onion, and 1/8 teaspoon dried basil, crushed, in 2 teaspoons butter until tender. Stir in 1/4 cup finely chopped cooked ham. Remove from skillet; keep warm. Prepare omelet as at left, adding filling in step 3.Nutrition Facts per serving: 394 cal., 33 g total fat (14 g sat. fat), 496mg chol., 1017 mg sodium, 5 g carbo., 19 g pro. Daily Values: 23% vit. A, 29% vit. C, 8% calcium, 13% ironExchanges: .5 Veg., 2.5 Medium-Fat Meat, 4 Fat.