The Flavor Point Diet: Bell Pepper and Cheese Omelet

Jan. 29, 2006 — -- "Good Morning America" medical contributor Dr. David Katz has come up with a diet that promises to let people eat all their favorite foods and still lose weight.

After conducting extensive research at the Yale-Griffin Prevention Research Center, Katz found that by following flavor themes each week, dieters could reach the flavor point at which they'd feel completely satisfied and full.

Combining his medical knowledge with his wife's expertise -- she is a neuroscientist as well as a gourmet cook -- Katz has created a diet that he says will result in people eating less not because they are starving themselves but because they feel full.

Because cheese tends to provide calories and saturated fat that no one needs, we use it only in moderation in the Flavor Point Meal Plan. That said, cheese is delicious, and when used thoughtfully, it's a flavorful, high-calcium addition to the diet. As for eggs, they're an ideal protein source, and more and more research suggests that in the context of a healthy diet, cholesterol content isn't a real worry. So enjoy!

Serves one.

Ingredients:

Directions:

1. Coat a non-stick skillet with olive oil spray and place over medium heat.
2. In a small bowl, whisk the eggs, milk, salt, and garlic powder.
3. Pour the eggs into the skillet. As they start to set around the edges, use a spatula to lift the edges and tilt the pan so the uncooked egg in the middle flows around the edges. Continue until the eggs no longer flow freely.
4. Spoon the cheese and peppers onto one half of the omelet, then fold in half and cook on both sides until golden.

Per serving: 184 calories, 10 g fat (4 g sat fat), 14 g protein, 7 g carbohydrate, <1 g fiber, 364 mg cholesterol, 573 mg sodium

Asparagus and Dill Cheese Omelet: Wash and slice 3 asparagus spears. Sauté for 2 to 3 minutes in the heated skillet, then remove and set aside. Cook the omelet as directed, then add the asparagus and a pinch of dried dill (or 1 teaspoon fresh) instead of the peppers in step 4.

Per serving: 181 calories, 11 g fat (4 g sat fat), 15 g protein, 3 g carbohydrate, <1 g fiber, 365 mg cholesterol, 437 mg sodium

Green Scallion and Cheese Omelet: Add 1 chopped scallion instead of the peppers in step 4.

Per serving: 170 calories, 10 g fat (4 g sat fat), 15 g protein, 2 g carbohydrate, 1 g fiber, 364 mg cholesterol, 319 mg sodium

Mushroom, Thyme, and Cheese Omelet: Wash and slice 4 fresh medium mushrooms. Sauté for 2 to 3 minutes in the heated skillet, then remove and set aside. Cook the omelet as directed, then add the mushrooms and a pinch of dried thyme instead of the peppers in step 4.

Per serving: 183 calories, 11 g fat (4 g sat fat), 16 g protein, 4 g carbohydrate, <1 g fiber, 365 mg cholesterol, 437 mg sodium

Spinach and Feta Omelet: Add 2 teaspoons feta cheese instead of the mozzarella and 1/2 cup loose-leaf raw baby spinach instead of the peppers in step 4.

Per serving: 167 calories, 10 g fat (4 g sat fat), 14 g protein, 2 g carbohydrate, <1 g fiber, 366 mg cholesterol, 518 mg sodium

Tomato, Basil, and Feta Omelet: Add 2 teaspoons feta cheese instead of the mozzarella and 1/2 chopped tomato and 5 rinsed and dried fresh basil leaves instead of the peppers in step 4.

Per serving: 173 calories, 10 fat (4 g sat fat), 14 g protein, 4 g carbohydrate, 1 g fiber, 363 mg cholesterol, 480 mg sodium