CHARLESTON, W.Va. -- We all like recipes that are quick, easy and not intimidating. To some, omelets could be classified as intimidating and might be better enjoyed as part of a restaurant's breakfast buffet.

Today's recipe removes some of the preparation timing that can be questionable. With a standard omelet, it's either add ingredients and wonder if the omelet will be cooked through, or toss ingredients in and have them bounce back to you because the omelet has already set.

In this recipe, there isn't any standing over the skillet and flipping, no guessing on split-second timing of ingredients and several people can be served from one batch. The whole omelet is prepared in one pan with the desired filling already in place before cooking begins.

There are several eggs involved (the old saying is true, you have to break a lot of eggs to make an omelet), but it actually amounts to only one egg per serving.

The much-maligned pure egg, which suffered in the cholesterol scare that terrorized the public of the 1980s, has recently regained its healthful reputation, making it easier to accept.

If still troubled by an overabundance of the incredible edible in the omelet, you may use all liquid egg substitute (2 1/2 cups) or do half and half (5 whole eggs with 1 1/4 cups liquid substitute).

A few tricks to note when making a great traditional omelet: use a nonstick pan when possible; butter gives more flavor, but can make the omelet brown; always whisk eggs with a little water -- 2 teaspoons for every 3 eggs; and add filling while eggs are still runny.

You may fill an omelet as desired. A basic rule of thumb is 1/4 to 1/3 cup filling for every 2 to 3 eggs. Sauté any vegetable fillings in advance to eliminate excess moisture.

Some fillings to consider are browned turkey sausage, reduced-fat cheese, cooked reduced-sodium/reduced-fat pork bacon, crisp turkey bacon, chopped mushrooms, onion, peppers, ham, tomato, spinach and zucchini.

In addition to any of these suggested fillers, achieve an Asian flavor with bean sprouts, water chestnuts, bamboo shoots and a touch of soy sauce (think egg foo yong). Go Mexican with salsa, black beans and corn and you'll have a version of huevos rancheros.

If you already have meat and veggies in the omelet, you need a little something else to go with it.

Grits spring to mind, especially in a recipe that gives you 3/4 cup per serving of the totally Southern wholesome grain instead of the generally lower 1/3 cup allowance. Don't let the "creamy" in the title throw you -- it's achieved with fat-free half and half.

Add a little fresh fruit and call everyone to the table for a tasty spring brunch.

Reach Judy Grigoraci at ...@suddenlink.net.

Easy Filled Omelet

Makes 10 servings.

     10     eggs

     1/2  cup low-fat milk, divided

     1/2     teaspoon salt, divided

     1/2     teaspoon pepper, divided

     2     tablespoons butter or buttery spread

     Sprinkling of desired omelet fillings -- sausage, cheese, bacon, vegetables, etc.

WHISK 5 eggs with 1/4 cup milk, 1/4 teaspoon salt and 1/4 teaspoon pepper.

MELT butter in 10-inch oven-safe skillet.

POUR in egg mixture; top with filling.

WHISK remaining 5 eggs with remaining 1/4 cup milk, 1/4 teaspoon each salt and pepper.

POUR over filling. (Some of the filling may sink or float, but no problem.)

BAKE at 350° 15 to 30 minutes or just until center is set. Serve hot.

Nutrition information:(1/10 recipe -- no fillings): 90 calories, 60 calories from fat, 6 grams fat, 2 grams saturated fat, 215 milligrams cholesterol, 210 milligrams sodium, 1 gram carbohydrates, zero grams fiber, 7 grams protein.

Creamy Cheese Grits

Makes 4 servings.

     2 3/4  cups water, chicken broth or vegetable broth

     1/2  cup quick-cooking grits

     1/4     teaspoon salt

     4     slices 2 percent deluxe American cheese, torn into pieces

     1/2  cup fat-free half-and-half

     1/8     teaspoon cayenne

BRING water to a boil on high in a medium saucepan.

STIR in grits and salt.

REDUCE heat; cover tightly and simmer 5 minutes or until most of liquid has been absorbed.

REMOVE from heat; stir in remaining ingredients. Let stand 5 minutes to thicken slightly and allow flavors to blend.

Nutrition information:(1/4 recipe): 136 calories, 33 calories from fat, 4 grams fat, 2 grams saturated fat, 12 milligrams cholesterol, 469 milligrams sodium, 18 grams carbohydrates, 1 gram fiber, 6 grams protein.