1 tablespoon oil
3 onions, chopped
1 bell pepper, chopped
3 eggs
3/4 cup low fat milk
1 cup shredded low fat cheese,   such as cheddar or Swiss
Salt and pepper to taste

1. Preheat oven to 325°F.
2. Grease a medium baking dish.
3. In a medium frying pan, heat oil over medium heat.
4. Add onions and peppers. Cook for about 10 minutes or until soft.  Stir often.
5. In a medium bowl, mix eggs and milk.
6. Place onion mixture in the baking dish. Top with      shredded cheese.
7. Pour egg mixture into the  baking dish, over the onion mixture and cheese.
8. Bake for 25 minutes or until firm.  Serve warm and enjoy!
9. Refrigerate leftovers.

Total Fat 6g

For the best buy, choose onions without soft spots or sprouts.

To prepare onion, remove the papery skin and first layer before using.

To keep  fresh, store onions away from potatoes in a cool, dry place for up to 2 weeks.

Onions contain potassium, which is good for a healthy heart.

Add sliced onions to salads and sandwiches.

Chop onions and add to a soup, stew, or stir fry.

Pierce onions wih a fork and roast in the oven at 450°F for 5-6 minutes.  Top with salt and pepper.

Remember to rinse all fruits and vegetables before using.

1 cup bread crumbs
1 teaspoon garlic powder
1 teaspoon oregano
3 tablespoons grated Parmesan  cheese
1 egg
3 onions, sliced and separated into rings

1. Preheat oven to 400ºF. Spray a large baking sheet with non stick cooking spray.
2. In a medium bowl, combine bread crumbs, garlic powder, oregano and Parmesan cheese.
3. In a separate bowl, mix egg with 1 tablespoon cold water.
4. Dip onion rings into egg   mixture and then into bread crumb mixture.
5. Place onion rings on baking sheet. Bake for 15 minutes or until golden brown. Serve   immediately and enjoy!
6. Refrigerate leftovers.

Total Fat 4g