Spinach, Feta and Grape Tomato Omelet
2 cups egg substitute
3 Tbsp fat-free milk
2 cups (2 oz) loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup (2 oz) reduced fat feta cheese
Combine egg substitute and milk in a medium bowl and whisk until well
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.
Makes: 4 servings (Serving size: 1/2 omelet)
Nutritional Information Per Serving: Calories: 135 ; Protein: 16 g ;
Fat: 6 g ; Sodium: 445 mg; Cholesterol: 5 mg ; Saturated Fat: 1.5 g ;
Dietary Fiber: 1 g ; Carbohydrates: 5 g
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Posted by: Darlene BC <email@example.com>
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