dish
Spinach, Tomato and Cheddar Egg White Omelet

2
Serves
130
Calories
13
Nutrients
12
Vitamins

Ingredients

1 teaspoon olive oil
2 tablespoons chopped onion
2 cups spinach
2 tablespoons grated, low-fat Cheddar cheese

Cooking Instructions

1. In a small nonstick skillet, heat the oil over medium-high heat. Add the onion and cook for 1 minute. Add the spinach and cook, turning the spincah with tongs, until it has just wilted, about 1 minute. Place the spinach on a plate and wipe out the pan with a paper towel.

2. In a small bowl, whisk the egg whites together with salt and pepper.

3. Spray the same skillet with nonstick spray and heat it over medium-high heat. Pour in half of the egg white mixture and immediately stir with a spatula. While stirring, quickly shake the skillet in a back and forth motion directly on the heat surface. (Do not lift the pan off the heat surface, as this will cool the pan.) This step should not take more than 15 seconds.

4. When the egg whites are almost set, remove the pan from the heat and add half of the cheddar cheese, cooked spinach and sliced tomatoes across the center the omelet.

5. Fold the omelet in half and turn it onto a warm plate. Wipe out the pan with a paper towel and repeat with the remaining ingredients

Serving Size: 1 omelet

Nutrition Information

Number of Servings: 2
Calories
130
Protein
15 g
Total Carbohydrate
9 g
Dietary Fiber
2 g
Soluble Fiber
1 g
Sugar
5 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
5 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
45 %
Percent Calories from Carbohydrate
27 %
Percent Calories from Fat
29 %
Vitamin A
299 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
1 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Vitamin C
33 mg
Vitamin D
0 IU
Folate
82 mcg
Vitamin E
1 IU
Pantothenic Acid
0 mg
Calcium
107 mg
Iron
1 mg
Phosphorus
111 mg
Potassium
787 mg
Sodium
336 mg
Zinc
1 mg