* Exported from MasterCook *
Spinach and Garlic Omelet
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 1 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 ounces baby spinach -- or stemmed, washed bunch spinach (2 cups, tightly packed)
1 large garlic cloves -- or 2 small garlic cloves, minced or puréed
Salt and freshly ground pepper
2 eggs
2 teaspoons low-fat milk -- ot 3 teaspoons as needed
2 teaspoons extra virgin olive oil
2 teaspoons freshly grated Parmesan
1. Wash the spinach and wilt in a frying pan over medium-high heat. The
water remaining on the spinach leaves after washing will be sufficient.
Drain, allow to cool and squeeze out excess water. Chop medium-fine and
toss with half the garlic and salt and pepper to taste.
2. Break the eggs into another bowl and beat with a fork or a whisk until
they are frothy. Whisk in the remaining garlic, salt and pepper to taste
and 2 to 3 teaspoons milk.
3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add 2
teaspoons olive oil. Hold your hand an inch or two above the pan, and when
it feels hot, pour the eggs into the middle of the pan, scraping every
last bit into the pan with a rubber spatula. Swirl the pan to distribute
the eggs evenly over the surface. Shake the pan gently, tilting it
slightly with one hand while lifting up the edges of the omelet with the
spatula in your other hand, to let the eggs run underneath during the
first few minutes of cooking.
4. As soon as the eggs are set on the bottom, sprinkle the spinach over
the middle of the egg "pancake" and top with the Parmesan, then jerk the
pan quickly away from you then back toward you so that the omelet folds
over on itself. If you don't like your omelet runny in the middle (I do),
jerk the pan again so that the omelet folds over once more. Cook for a
minute or two longer. Tilt the pan and roll the omelet out onto a plate.
Another way to make a 2-egg omelet is to flip it over before adding the
filling. Do this with the same motion, jerking the pan quickly away from
you then back toward you, but lift your hand slightly as you begin to jerk
the pan back toward you. The omelet will flip over onto the other side,
like a pancake. Place the filling in the middle. Then use your spatula to
fold one side over, then the other side, and roll the omelet out of the
pan.
Yield: 1 serving.
Advance preparation: The wilted spinach will keep for about 4 days in a
covered bowl in the refrigerator.
Advance preparation: The wilted spinach will keep for about 4 days in a
covered bowl in the refrigerator.
Nutritional information per serving: 259 calories (17% fat); 5 grams
saturated fat; 3 grams polyunsaturated fat; 11 grams monounsaturated fat;
375 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber;
243 milligrams sodium (does not include salt to taste); 16 grams protein
You can use bagged baby spinach or stemmed and washed bunch spinach for
this simple omelet with Mediterranean flavors.
Source:
"Recipes for Health, New York Times, Jan 17, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
Yield:
"1 omelet"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 252 Calories; 20g Fat (66.5%
calories from fat); 16g Protein; 7g Carbohydrate; 5g Dietary Fiber; 427mg
Cholesterol; 274mg Sodium. Exchanges: 2 Lean Meat; 0 Vegetable; 0 Non-Fat
Milk; 2 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
