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Spinach, Tomato and Cheddar Omelet
Microwave/Cook Time: 11 minutes
Prep Time: 10 minutes
Yield: Makes 4 servings
Ingredients:
1
package (6 ounces) fresh spinach
Nonstick cooking spray
3
cups cholesterol-free egg substitute
2
plum tomatoes, diced (about 3/4 cup)
1
cup (4 ounces) finely shredded reduced-fat extra-sharp Cheddar cheese
1/4
teaspoon black pepper (optional)
Preparation:
1.
Rinse spinach; drain, leaving water clinging to leaves. Place in large microwavable bowl; cover with plastic wrap. Microwave on HIGH about 3 minutes or until spinach wilts. Drain spinach; set aside.
2.
Spray 8-inch nonstick skillet with cooking spray; heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until omelet is set, lifting edge of egg to allow uncooked portion to flow underneath.
3.
Spoon 1/4 of spinach and 1/4 of tomatoes over half of omelet; sprinkle with 2 tablespoons cheese and pepper, if desired. Fold opposite half of omelet over filling. Transfer omelet to plate. Sprinkle with 2 tablespoons cheese. Repeat with remaining egg substitute, spinach, tomatoes and cheese to make 3 more omelets.
Nutritional Information:
| Serving Size: 1 omelet | |
| Fiber | 1 g |
| Carbohydrate | 5 g |
| Cholesterol | 8 mg |
| Saturated Fat | 3 g |
| Total Fat | 8 g |
| Calories from Fat | 35 % |
| Calories | 222 |
| Protein | 31 g |
| Sodium | 541 mg |
Dietary Exchange:
| Meat | 3-1/2 |
| Vegetable | 1 |
| Fat | 1/2 |
This recipe appears in:
Eggs & Omelets
