Egg-White Omelette with Spinach, Tomato and Cheddar
This is a dieter’s dream omelette that minus the fat and cholesterol but delicious like made from whole eggs. Eggs and spinach seem to be a match made in heaven, but you can do this with other vegetables in season. This ultra-quick Omelette is just excellent for a healthy breakfast or light supper.
Prep time: 5 minutes
Cook time: 5 minutes
(Make 1 serves)
Amount Per Serving: 113 Calories, 15 g. Protein, 5 g. Carbohydrates, 2 g. Dietary Fiber, 3 g. Fat, 2 g. Saturated Fat, 10 mg. cholesterol, 2 g. sugar
Exchanges: 1/2 vegetable, 3 medium-fat protein, 1 fat
- 3 egg whites
- 2 tsp. (10 ml.) of chopped fresh dill
- Pepper to taste
- 1/2 cup (125 ml.) of loosely packed, thinly sliced fresh spinach
- 1 Italian tomato, chopped
- 2 Tbsp. (25 ml.) of grated light Cheddar cheese
- In medium-size bowl, whisk egg whites, 1 tsp. (5 ml.) of water, dill and pepper in until egg whites form soft peaks or ridges.
- In small-size bowl, mix spinach, tomato and Cheddar.
- Lightly coat large-size non-stick frying pan with non-stick cooking spray and set over medium heat for 1 min.
- Pour egg mixture into pan and cook until egg begin to set on the bottom.
- Lift up the edge of eggs with spatula, pushing the cooked part toward the centre of pan and letting the uncooked portion run underneath.
- Cook about 2 min until egg whites are almost set and bottom is just lightly browned.
- Spread spinach filling over 1/2 of omelette, leaving about 1/2-inch border and reserving 1 Tbsp. of mixture for garnish.
- Lift up omelette at the edge nearest the handle and fold in half, slightly off-centre, so filling just peeks out. Cook about 2 min. Slide omelette onto a plate and garnish with reserved filling. Serve immediately.
Source : BESTHEALTH
Recipe Under : 100 to 200 Calories - Stir Fry