Recipes

Obona Approved

Taco's in a wrap

-Prepare 1lb ground meat with Mrs. Dash southwest seasoing (I use about a 1/4 bottle)

-Garlic powder

-Add Salsa

-Add 1/2 thin sliced tomatoe

-Add a little water

-Add some chopped onion

-Cover and let simmer until well cooked

-Place on lettuce leaves

-Top with chopped cilantro, chopped green peppers

-Serve

Cilantro Lime Shrimp Salad

-Cook shrimp with very little 'I cant believe its not butter", seasoning of choice

-Chop up about 1/3 to 1/4 of bushel of cilantro

-Prepare Salad

-Top salad with shrimp, cilantro and squeeze lime on top

-Serve

Tilapia Lemon Salad

-Cook tilapia with very little "I can't believe its not butter", seasoning of choice

-Prepare Salad

-Top salad with Tilapia and squeeze lemon on top

-Serve

Yuca Salmon & Eggs

-Prepare Yuca (you can prepare the same way you prepare asparagus)

-Cook salmon with very little 'I cant believe its not butter", seasoning of choice

-Boil 1 egg, remove egg yolk

-Place salmon on top of Yuca

_slice up egg whites, place egg whites on top of salmon

Kielbasa with Cabbage

-Cook Kielbasa (not everyone can have this)

-Cook cabbage

-Stir fry green peppers, red peppers and onions with little "i can't believe it's not butter" and water

-Mix all ingredients together

-Serve

Turkey Burger Meal with Broccoli

-Cook broccoli

-Prepare turkey burger, add some egg white, Mrs. Dash Southwest chipotle seasoning

-Cook

-Cook 1 slice of turkey bacon (if allowed)

-Saute mushrooms, peppers

-slice avocados

-Place ingredients on top of turkey burger

-Serve

Chicken & Baby Romaine Salad Meal

-Prepare chicken breast with seasonings of choice

-Baby Romaine lettuce

-Tomatoes

-Pico (which is usually diced up green pepper, onion, cilantro, lime, tomatoe)

-Sliced avocados

-Serve

Steak tips with greens

Cube Steak, add Mrs. Dash Jalapeno, Southwest, garlic, salsa, mushrooms

-Cook until brown

-Chop fresh spinach, cilantro, green peppers, red peppers, onion

-Place meat on top of fresh spinach mix

Salmon Burger & Spinach

-Grind salmon, Mrs.Dash Seasoning of choice, egg white, cauliflower (remember cauliflower is very moist, you may have to grind cauliflower separately and then add to patty mix)

-Form patties

-Prepare spinach as desired (boil with water and some "I can't believe it's not butter", seasoning of choice) or fresh spinach

-Place salmon on spinach

Carrie's Meatballs

-Mix half lb ground chuck (ratio of 80:20) with half lb ground turkey

-With food processor grind up a dried piece of Ezekiel bread

-Add an egg white with fresh basil, oregano, rosemary, onion, little black pepper, along with about 2 tablespoons of ketchup

-Form into balls

-Bake at 375° for 35 min

-Serve

Nicki's Cabbage Salad

(Thin slice everything. Use about 1/2 cabbage, and whole of everything else)

-Slice fresh cabbage

-Slice Cilantro

-Slice green onions

-Slice red pepper

-Squeeze a lime over top

-Add German vinegar (Salata) or vinegar of choice

-Add Mrs. Dash garlic&herb, sprinkle of Mrs. Dash jalapeno,Mrs.Dash Table blend, garlic powder

-Add water

-Mix well, let sit in fridge for about an hour, stir

-Serve

Salmon with Asparagus

-Cook salmon with Mrs. Dash Garlic&Herb, Mrs. Dash Extra Spicey, and some of our butter

-Saute asparagus, red onion, mushroom

-Place salmon on top of veggie mix

-Serve

Stuffed Green Peppers

-Pit the green bell peppers

-Brown ground turkey or chicken with any Mrs Dash seasoning

-Saute Onion, mushrooms, tomato, zucchini or whatever veggies you like

-Stuff the bell peppers and bake 375 for at least 30 minutes or until peppers are tender

-Top off with salsa

Chicken bites, Shrimp & Broccoli

-Prepare meat as desired-add seasonings of choice

-Cook Broccoli

-Mix together, cook in pan for a few minutes

-Serve

Veggie Burger Meal

-Seasoned tomatoes

-Veggie Burger

-Fresh spinach

-And if allowed, place on Ezekiel bread

Steamed Seafood Dish

-Steam shrimp

-Steam broccoli

-Steam cauliflower

-Mix

-Add Mrs. Dash Seasoning

-Serve

Zucchini Linguini with shrimp

-Prepare zucchini into linguini noodles (you have to get a hand held thingy from BedBath&Beyond)

-Cook zucchini

-Cook shrimp with some of our butter, seasonings of choice

-Top shrimp on top of zucchini noodles

(this one looks amazing)

Turkey Burgers

-1 lb lean ground turkey

- 1 medium onion finely chopped

- 1/2 cup fresh parsley minced or whatever herbs you like (I love cilantro!)

-1 tbsp garlic powder

-1 tsp pepper

- Mix it all together and grill for 7 minutes each side, use 2 lettuce leaves as your bread or if your meal plan allows use Ezekiel bread.

Salsa

2 cups tomatoes, diced

4 green onions, sliced OR a medium sweet onion, diced

1/2 green pepper, diced

2 cloves garlic, minced

2 T. fresh cilantro, chopped

2 T. red wine vinegar

pepper to taste

dash of hot sauce, optional

 -chop all veggies and herbs as finely as you like, mix all together and serve right away. adjust any ingredient to your taste. (but seriously, this blend is perfect.) makes about 3 cups

Chicken Fajita Roll-Ups

For the Marinade:

Juice of half a lime

1 clove garlic, minced

1 tsp. chili powder

½ tsp. cumin

½ tsp. dried oregano

Pinch of cayenne pepper (optional)

2 Tbsp cilantro, chopped

For the Chicken:

3 chicken breasts or 6 thin sliced chicken cutlets ¼-inch thick

½ red bell pepper, sliced

½ yellow bell pepper, sliced

½ green bell pepper, sliced

-INSTRUCTIONS

In a small bowl, whisk together  lime juice, garlic, chili powder, cumin, oregano, cayenne (if using) and cilantro. Set aside.

For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.

Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight.

Once chicken has marinated, evenly place 6 bell pepper slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish.

Brush tops of chicken with remaining marinade and bake, uncovered, at 375 for about 25 to 30 minutes or until the juices run clear. Serve and enjoy!

 Easy Crock Pot Salsa Verde Chicken

-6 Boneless skinless chicken breasts

-Fresh ground pepper and garlic powder, to taste

-1 jar (16oz) Salsa Verde, find the one with less sodium as possible

-1 can (14.5oz) chopped tomatoes

-1/2 tablespoon (or to taste) ground cumin

-1/2 tablespoon (or to taste) chili powder

-1 onion, diced, for garnish

-chopped cilantro, for garnish

Instructions:

-Light coat the crock with I Can’t believe its Not Butter

-Season chicken breasts with pepper and garlic powder; stir well to combine

-Add salsa verde, chopped tomatoes, cumin , and chili powder; stir well to combine

-Cover and cook 3.5-4 hours on HIGH, or 5-6 hours on LOW

-Remove cover and transfer chicken breasts to a cutting board; using two forks, shred the chicken

-Stir the shredded chicken back into the crock pot

-Taste for seasonings and adjust accordingly

-Top with diced onion and cilantro

-Serve

Italian Turkey Burger Soup

-1 ½ lbs ground turkey breast

-1 large onion chopped

-3 cloves of garlic, finely minced

-1/2 tsp pepper

-1 ½ cups carrots, sliced

-1 ½ cups celery, sliced

-1 can diced tomatoes (28oz) not drained

-3 cups low sodium beef broth

-4 tbsp tomato paste

-1 tbsp fresh basil ( or 1 tsp dry)

-1 tbsp fresh oregano (or 1 tsp dry)

-1 tbsp fresh thyme ( or 1 tsp dry)

-1/2 tsp chilli pepper flakes

-1/4 cup fresh parsley

- 1 tbsp I cannot believe its not butter

 Instructions:

-Heat butter in large skillet.

-Add ground turkey, pepper, onion, and garlic to skillet and saute until turkey is browned.

-Transfer to Dutch oven or pot.

-In same skillet add carrots and celery and saute just until slightly tender ( not too soft).

-Transfer to Dutch oven or pot

-Add tomoatoes to skillet to deglaze

-Add beef broth, tomato paste and all the herbs (except parsley) to skillet and bring to a boil.

-Transfer to Dutch over or pot, stir to combine all ingredients

-Simmer on low heat 30-40 minutes

-Add parsley last 5-10 minutes of cooking, serve

 Chipolte Lime Salmon

-2 tablespoons I can’t believe its not butter

-1 lime, juice and zest

-1 chipolte chill in adobo (or to taste)

-2 tsp adobo sauce

-1/2 tsp cumin

-1 clove garlic, grated

-pepper to taste

-2 pound Salmon fillet

 Instructions:

-Puree the butter, lime juice and zest, chipotle chilies, adobo sauce, cumin and garlic in a blender or food processor until smooth,

-place the salmon on foil on a baking sheet, pat dry, season with pepper, spread on the chipotle mixture 

-bake in preheated 400F/200C oven (or babecue) until just cooked, about 10-15 minutes. Serve

Sauteed Kale & Red Onion

-2 tbsp I Can’t Believe its Not Butter

-1/2 cup sliced red onion

-8 oz kale, trimmed and chopped

-1 tsp balsamic vinegar

 Instructions:
-. Melt butter in large nonstick skillet over medium-high heat and cook onion with Mrs Dash seasoning, stirring occasionally, until tender, about 3 minutes.

-.Add kale and cook, stirring frequently, until wilted and tender.  Stir in vinegar and cook 1 minute.

Tuna & Avocado Salad

1 5-ounce can Tuna in water

Produce

1/2 Avocado, ripe

1/2 cup Celery

2 tbsp Cilantro or parsley, fresh

1 tsp Lemon, zest

1/4 cup Red onion

Condiments

2 tsp Lemon juice

Baking & Spices

1 Black pepper, Freshly ground

Mix all together and eat with green bell pepper or red pepper sticks or on top of Ezekiel bread

15 Minute Healthy Roasted Chicken and Veggies (One Pan)

2 medium chicken breasts, chopped

1 cup bell pepper, chopped (any colors you like)

½ onion, chopped

1 zucchini, chopped

1 cup broccoli florets

½ cup tomatoes, chopped or plum/grape

½ teaspoon black pepper

1 teaspoon italian seasoning

¼ teaspoon paprika (optional)

2 tbsp I Can’t Believe its Not Butter

-Instructions

Preheat oven to 500 degree F.

Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes.

Place the chicken and veggies in a medium roasting dish or sheet pan. Add the ICBN butter, salt and pepper, italian seasoning, and paprika. Toss to combine.

Bake for 15 minutes or until the veggies are charred and chicken is cooked.

Avocado Chicken Salad Lettuce Wraps

-2 cups chicken breast, cooked or low sodium from the can

-1 avocado

-8 Butter lettuce, leaves or any lettuce leaves of your choice

-2 Tbsp Cilantro

-1/2 tsp garlic powder

-2 tbsp red onion

-1 tbsp lime juice

-pepper or any Mrs Dash seasoning to taste

Instructions:

-In a medium bowl, mash avocado with lime juice.  Stir in cilantro, onion, garlic powder, and chicken until well combined.  Season chicken salad with pepper and Mrs Dash seasoning to taste.

-Just before serving, fill butter lettuce leaves with chicken salad and serve

Mexican Zucchini and Turkey

-2 medium zuchhini, sliced and quartered

-1 ½ pounds ground turkey

-2 garlic cloves, minced

-1 (10oz can) tomatoes & green chilis ( or salsa, or diced tomatoes)

-1 tbsp chili powder

-1/2 tsp black powder

-1/2 tsp onion powder

-1/4 tsp crushed red pepper flakes

-Mrs Dash chipotle seasoning to taste

 Instructions:

-Brown ground turkey with minced garlic and pepper.

-Cook over medium heat until meat is browned.

-Add tomatoes and remaining spices.  Cover and simmer on low heat for another 10 minutes.

-Add the zucchini.  Cover and cook for about 10 more minutes until zucchini is cooked, but still firm, serve.

Balsamic Rosemary Chicken Stir-Fry

-2 Tbsp I Can’t Believe its Not Butter

-1 lb boneless, skinless chicken breasts, cut into strips

-2 cloves garlic, minced

-1 tsp chopped fresh rosemary leaves

-5 cups sliced assorted vegetables ( such as zucchini, yellow squash, onion, red bell pepper and grape tomatoes)

-2 tsp balsamic vinegar

 Instructions:

-Melt butter in large nonstick skillet over medium-high heat and cook chicken, stirring frequently, until lightly browned and thoroughly cooked, about 4 minutes.  Remove chicken and set aside.

-Add garlic and rosemary to same skillet until and cook over medium heat until fragrant , about 1 minute.  Add vegetables and cook, stirring occasionally, until tender, about 5 minutes.

-Add vinegar and chicken; cook until heated through, about 1 minute.  Serve

Baked Buttery Seafood

-1 ¼ lb cod fillet (or salmon, tilapia, halibut, or shrimp)

-2 plum tomatoes, chopped

-2 green onions, sliced

¼ cup pitted Kalmata olives, chopped

3 Tbsp I Can’t Believe its Not Butter spread, melted

-1/4 tsp each dried thyme leaves, basil, oregano and crushed rosemary

 Instructions:

-preheat oven to 375

-Arrange cod in 2-quart baking dish.  Combine tomatoes, green onions, olives, butter and herbs in a bowl. Pour mixture over cod.

-Bake 25 minutes or until fish flakes with a fork

Tuna salad

1 can of tuna (spring water/ brine) drain well

Tomato

Onions

Lemon

Chop tomatoes & onions mix well with tuna

Add fresh lemon juice as much as u desire mix well

Salmon Burgers

-1 ½ cups 2-5 oz Salmon

-1 tbsp dill, fresh

-2 green onions

-1 lemon, juice of

-1 shallot, small

-2 eggs

-2 tsp Dijon mustard

-3 tbsp almond flour

-1/8 tsp cayenne pepper

-1/2 tsp pepper

-1 tbsp I cant believe its not butter

 Instructions:

-Combine all of the salmon burger ingredients except the butter in a large bowl and mix well.  If using canned salmon, drain and squeeze our as much liquid as possible.

-Form burgers into 8 patties.  They will easily fall apart until they are cooked.  Handle with caution.

-Heat butter on a griddle or pan to medium high heat.

-Carefully add burgers to pan and cook for 5-7 minutes on each side or until cooked through, serve.

Best Chicken Soup

-1 ½ lbs chicken breast, boneless and skinless

-3 cups broccoli florets

-2 ½ cups carrots

-2 cups celery

-3 garlic cloves

-3 tbsp ginger, fresh

-1 onion, large

-1/4 cup parsley

-1 ½ cups peas, frozen

-2 qt low sodium fat free chicken broth

-1/4 tsp red pepper

-1 tsp pepper

-1/4 tsp turmeric, ground

-1 tbsp Apple cider vinegar

-2 tbsp I can’t believe its not butter

 Instructions:

-Set a large sauce pot over medium heat.  Add the butter, chopped onions, celery, ginger, and garlic.  Saute for 5-6 minutes to soften.  Then add the chicken breasts, broth, carrots, apple cider vinegar, crushed red pepper, and turmeric.

-Bring to boil, lower the heat, and simmer for 20+minutes, until the chicken breasts are cooked through.  Then remove the chicken with tongs and set them on a cutting board to cool.

-Add the broccoli, peas, and parsley to the pot.  Continue to simmer to soften the broccoli.  Meanwhile, shred the chicken breasts with 2 forks, and stir it back into the soup.  Once the broccoli is tender, taste the add pepper or any Mrs. Dash seasoning as needed.  Serve warm.

Buttery Herb Roast Turkey

-2 stalks celery, cut in 3-inch pieces

-2 medium carrots, cut in 3-inch pieces

-1 medium onion, coarsely chopped

-10 lb turkey, rinsed and patted dry or Turkey breast

-1/2 cup I Can’t believe its not Butter

-1 tbsp chopped fresh thyme

-2 cloves garlic, finely chopped

-2 tbsp lemon juice

Instructions:

-Preheat oven to 425.  Arrange celery, carrots, and onion in bottom of large roasting pan; set aside.

-Season turkey, if desired, with black peper or Mrs Dash seasonings; set aside.

-Combine butter thyme, garlic and lemon juice in a small bowl.  Starting near cavity opening, gently loosen the turkey skin.  Spread ½ of the spread mixture under the skin over the breast, legs and thighs, then spread the remaining mixture over the outside of the turkey.  Set turkey on top of the vegetables in roasting pan.

-Bake 30 minutes.  Reduce oven temp to 375 and loosely tent with aluminum foil.  Bake an additional 2 ½ hours or until meat thermometer inserted in thickest part of thigh reaches 180.

-Remove turkey to serving platter and cover with foil.  Let stand 20 minutes before serving.

Sauteed Brussels Sprouts & Apples

-3 Tbsp I Can’t Believe its Not Butter

-1 lb Brussels Sprouts, trimmed, halved lengthwise, (about 4 cups)

-1 medium onion

-1 Gala apple, cored and chopped

-2 gloves garlic, thinly sliced

 Instructions:

-Melt butter in a large nonstick skillet over medium-high heat.  Add Brussels sprouts, onion and toss until evenly coated.  Cook, stirring occasionally, until Brussels sprouts are golden, about 10 minutes.

-Stir in apple and garlic ; reduce heat to low and cook covered, stirring occasionally, until tender, about 10 minutes. Serve.

2 Ingredient Banana Pancakes

1 Ripe Banana

2 Eggs

Instructions:

-Place the eggs and banana in the blender. Blend until smooth.

-Heat a nonstick skillet

-Add a little I Can’t Believe it’s Not Butter

-Add the batter to the skillet in the shape of a pancake and let space them out since they tend to spread

-When bubbles start to form, flip them over and cook for 10 seconds on the other side, remove from heat and enjoy!

 Buffalo Chicken Chili (Crock Pot Version)

-2 lbs chicken breasts, cooked and shredded

-5 Tbps minced garlic

-2 C onions, chopped

-2 C Peppers, chopped

-4 C carrots, sliced

-2 C Celery, chopped

-2 (15oz) Cans, White Kidney Beans, drained and rinsed

-½ C Hot Sauce

-2 Tsp Cumin

-1 Tsp Paprika

-28 oz Canned Diced Italian Tomatoes

 Instructions:

-Over medium heat, saute the garlic, onions, peppers, carrots and celery for 10 minutes.

-Transfer to the crockpot.

-Add the remaining ingredients… including either the cooked shredded chicken or diced uncooked chicken.

-Cook on low for 6 hours or high for 3 hours.

Sauteed Cabbage

-2 Tablespoons I Can’t Believe its Not Butter

-1 medium yellow onion,  chopped

-2 cloves garlic, minced or pressed

-1 medium head green cabbage, sliced into ¾” thick slices

-Seasoning to taste

 Instructions:

-Heat a 12” skillet with butter over medium heat.  Add the chopped onion and cook until onion is softened, about 3-4 minutes.  Add the garlic and stir, cooking an additional 30 seconds.

-Turn heat up to medium-high heat and add about 1/3 of the cabbage.  Stir to mix onions and garlic with the cabbage.  Now leave it alone and let the cabbage start to brown, but be careful not  to let it burn.  Using a spatula, turn the cabbage over and let other side brown slightly.  Season lightly.

-Add another 1/3 of the cabbage and last tablespoon of butter.  Once cabbage is browned to your liking, add more seasoning, if desired.  Remove from heat, serve.

Turkey Meatloaf

-1 20 oz package 99% fat free ground turkey

-3 cloves garlic, minced

-1 cup onion, chopped

-1 egg (or ¼ cup liquid egg whites)

-1/4 cup ketchup

-1/2 tsp black pepper

-2 Tbsp I Can’t Believe its Not Butter

-2 pieces of Ezekiel Bread, toasted and broken into pieces

 Instructions:

-Melt butter in a saute pan.

-Cook onion and garlic for about 5 minutes, stirring occasionally.

-Placed the cooked onion and garlic in a bowl to cool for 5 minutes.

-Mix turkey, bread pieces, egg, ketchup, and pepper with onion mixture.

-Shape into a “loaf” and place in a glass baking dish.

-Bake in a 350 degree oven for 50-55 minutes or until cooked completely through.

Cauliflower Tortillas

-3/4 head cauliflower

-2 large eggs

-1/4 cup chopped fresh cilantro

-juice from ½ lime (add zest too if you want more of a lime flavor)

-pepper to taste

 Instructions:

-Preheat oven to 375 degrees and line a baking sheet with parchment paper.

-Trim the cauliflower, cut into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency.  The finely riced cauliflower should make about 2 cups packed.

-Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes.  Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself.  Dishwashing gloves are suggested as it is very hot.

-In a medium bowl, whisk the eggs.  Add in cauliflower, cilantro, lime, and pepper.  Mix until well combined.  Use your hands to shape 6 small “tortillas” on the parchment paper.

=Bake for 10 minutes, carefully flip each tortilla, and return to oven for an additional 5 to 7 minutes, or until completely set.  Place tortillas on a wire rack to cool slightly.

-Heat a medium-sized skillet on medium.  Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side.  Repeat with remaining tortillas.

The Best Mashed Cauliflower

-1 head of cauliflower, cut into florets ( or 1-1lb bag of frozen cauliflower florets)

-2 Tbsp I cannot Believe its Not Butter

-1 clove of garlic, minced or grated

-pepper to taste or any other seasoning

-2 Tbsp fresh chopped chives

 Instructions:

-Bring a large pot of water to a boil, add cauliflower florets.  Cook for about 6 minutes, or until soft.

-Once cauliflower is finished cooking, drain well, pat between several layers of paper towels until very dry.  Place in a large mixing bowl.

-Add butter and garlic.

-With an immersion blender or potato masher, combine until creamy.

-Season and stir in fresh chives.

-Serve

Baked Salmon and Asparagus in Foil

-4 (6 oz) skinless salmon fillets

-1 lb asparagus, tough ends trimmed

-2 1/2 I Cannot Believe its Not Butter

-2 cloves garlic, minced

-Freshly ground black pepper

-1 lemon thinly sliced

-Fresh dill sprigs, or chopped fresh thyme, rosemary or parsley

Instructions:

-Preheat oven to 400 degrees.

-Cut four sheets of aluminum foil about 14-inch long

-. Divide asparagus into 4 equal portions (about 8 spears per foil packet) and layer in center of each length of foil. In a small bowl stir together melted butter with garlic. Drizzle 1 tsp of the butter over portion of asparagus then sprinkle pepper.

-Rinse salmon and allow excess water to run off, then season bottom of each fillet with pepper. Layer fillets over asparagus.

-Drizzle top of each salmon fillet with 1 tsp of the butter mixture and season top pepper to taste.

-Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp).

-Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.

-Place foil pouches in a single layer on a baking sheet. Bake in preheated oven until salmon is cooked through, about 25 - 30 minutes. Unwrap and serve warm.

Mexican Egg White Omelet

-2 teaspoons I cannot believe its not butter

-1 small jalapeno, thinly sliced and seeded (if desired), stem discarded

-1/2 cup diced red onion

-1 clove garlic, minced

-handful of grape or cherry tomatoes, halved

-pepper to taste

-6 egg whites, whisked

half an avocado, peeled, pitted and diced

chopped fresh cilantro

Instructions:

-Heat butter in a medium saute pan over medium-high heat. 

-Add jalapeno and onion and saute for 3 minutes, stirring occasionally. 

-Add the garlic and tomato and continue sauteing for 3 minutes, stirring occasionally. 

-Season to taste with a pinch of pepper.

 -transfer the mixture to a separate plate.

Return pan to the stove, and reduce heat to medium*. 

-Add the whisked egg whites and cook for 2-3 minutes until the eggs are set and the bottom of the egg is golden. 

-Remove from heat. 

-Add the onion mixture, diced avocado, cilantro to the egg white, and fold over to form the omelet. 

-Serve warm, garnished with extra cilantro if desired.