Ingredients

8 eggs

1/2 cup water

1/2 teaspoon salt

Pepper, to taste

Cooking spray

Ketchup

2 thin slices turkey

2 thin slices ham

2 thin slices Monterey Jack cheese

1 tomato, sliced

Green pepper slices for garnish

In a medium bowl, beat the eggs and water. Add salt and pepper.

Spray an 8-inch nonstick skillet with cooking spray, and place over medium heat. Pour in a third of egg mixture. As the eggs set, repeatedly draw in the edges with a spatula while tilting the pan to allow the uncooked egg to seep into the perimeter of the pan. Cook until bottom is set and top is almost set, about 3 to 5 minutes. Slide onto a plate. Flip omelet back into skillet to cook completely, about 1 minute. Slide onto a warm serving plate.

Repeat procedure to make two more omelets.

Spread the first omelet with a thin layer of ketchup. Layer with half the turkey, ham, cheese and tomato slices. Top with the second omelet. Repeat layers with remaining ingredients. Cut into 4 slices or shape into squares, and garnish with a green pepper slice. Serve immediately.

Serves 4.

Adapted from a recipe at www.eggs.ca.

Per serving: 238 calories, 18 gm protein, 3 gm carbohydrates, 17 gm fat, 449 mg cholesterol, 6 gm saturated fat, 684 mg sodium, trace dietary fiber