Liquid egg whites whip into a cloud that holds its shape through cooking, making an omelet that's all air and tenderness. This shelf holds enough for a weeknight dinner for two without a second thought. Serve it folded or open faced with toast and a salad.

Serves 2. 15 minutes, 12 at the stove.

About 390 calories a serving, 22 g protein, 2 g carbohydrate, 33 g fat. From USDA figures for 71% of the ingredients; amounts are the recipe's.

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1. Mince 1 clove garlic. Grate 2 ounces cheddar cheese and chop a handful of fresh chives. Measure 1 cup liquid egg whites into a medium bowl and whip with a fork or whisk for about two minutes until soft peaks form and the mixture has doubled in volume, the foam holding its shape when you lift the whisk.
2. Melt 1 tablespoon butter in an 8 inch nonstick skillet over medium heat. Once the foam subsides, gently pour half the whipped egg whites into the pan and stir once or twice, then let it cook without touching until the edges look set and the center still jiggles slightly, about three minutes.3 min
3. Scatter half the grated cheese and half the chives over one side of the omelet. Fold the other half over and slide onto a plate. Wipe the pan and repeat with the remaining butter, egg whites, cheese, and chives.

Note Swap shredded gruyere or swiss for the cheddar. Leftover omelets keep in the fridge for two days and reheat gently in a covered pan. Serve alongside toast, a green salad, or sliced tomatoes.