Fresh Spinach and Sweet Tomato Omelette with Feta
When combined with the right ingredients, omelettes can be a healthy and delicious option for breakfast, lunch or dinner.
Makes 4 servings
Cooking time: n/a
Ingredients
- 2 cups (500 mL) egg substitute
- 3 tbsp (45 mL) fat-free milk
- 2 cups (500 mL) loosely packed baby spinach
- 2 tbsp (30 mL) chopped fresh basil leaves
- 1 tbsp (15 mL) canola oil
- 1 cup (250 mL) grape tomatoes, quartered
- ½ tsp (3 mL) chopped fresh rosemary leaves
- canola oil cooking spray
- ½ cup (125 mL) reduced-fat feta cheese
Instructions
- Combine egg substitute and milk in a medium bowl and whisk until well blended.
- Place spinach and basil in another medium bowl; set aside.
- Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
- Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
- When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Notes
Choices: 1/2 carbohydrate • 2 meat and alternatives
Makes 4 servings • Serving size: 1/2 omelet
Nutritional Information
Per Serving
Calories | 135 |
Total Fat | 6 g |
Saturated Fat | 1.5 g |
Trans fat | 0 g |
Cholesterol | 5 mg |
Sodium | 445 mg |
Carbohydrates | 5 g |
Fiber | 1 g |
Sugar | 3 g |
Protein | 16 g |
CLAIM YOUR EBOOK TODAY
.
