1 cup egg substitute, Egg Beaters works well
1 ½ cup fresh spinach, roughly chopped
¼ cup cheese, low fat, shredded
¼ cup tomato, chopped
¼ cup red onion, chopped
1 tsp. butter
salt
pepper, to taste
fat free sour cream , optional, for garnish
non stick cooking spray
Spray a small nonstick skillet with spray.
Add butter.
Over med/low heat, saute 1/2 of the onion for 2 minutes.
Add 1/2 of spinach and saute until wilted.
Pour in 1/2 cup egg substitute, salt and pepper, and when the edges start to set, gently lift them to allow the uncooked eggs to flow under and set up.
Put 1/2 the tomato and cheese in middle of egg mixture and gently fold in half.
Let the omelette cook for about 1 minute or when cheese begins to melt.
Place omelette on plate and cover with warm towel heated in microwave while you prepare the second omelette.
Serve with a spoon of sour cream on the side.
For a more rounded meal, serve with bacon and a fresh fruit cup.
Sugar: 4g
:
Calcium: 216mg
Calories: 151kcal
Carbohydrates: 6g
Cholesterol: 15mg
Fat: 7g
Fiber: 1g
Iron: 3mg
Potassium: 466mg
Protein: 17g
Saturated Fat: 3g
Sodium: 380mg
Vitamin A: 2777IU
Vitamin C: 11mg
