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Spinach Tomato and Cheddar Omelet


Spinach, Tomato and Cheddar Omelet

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

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