Spinach, Mushroom and Mozzarella Omelet
SERVES 4
2 eggs
2 egg whites
3 TBSP water
1 tsp Italian Seasoning
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
4 oz (2 packed cups) fresh spinach leaves, chopped
3/4 cup (3 oz) shredded part-skim mozzarella cheese
Preheat the oven to 200*F. Coat a baking sheet with cooking spray. Whisk together the eggs, egg whites, water and Italian seasoning in a medium bowl. Heat a large nonstick skillet coated with cooking spray over medium high heat. Add the mushrooms, onion, pepper and garlic and cook, stirring often, for 4 minutes, or until pepper starts to soften. Add the spinach and cook for 1 minutes, or until spinach is wilted. Place in a small bowl and cover. Wipe the skillet with a paper towel. Coat with cooking spray and place over medium heat. Pour in half of the egg mixture. Cook for 2 minutes, or until the bottom begins to set. Lift the edges with a spatula to allow the uncooked mixture to flow to the bottom of the pan. Cook for 2 minutes longer, or until set. Sprinkle with half of the reserved vegie mixture and half of the cheese. Cover and cook for 2 minutes, or until the cheese melts. Using a spatula, fold the omelet in half. Place on a prepared baking sheet and place in the oven to keep warm. Coat a skillet with cooking spray. Repeat with the remaining egg mixture, vegetable mixture, and cheese to cook another omelet. To serve, halve each omelet.
PER SERVING:
Calories 140
Fat 6 gram
Saturated fat 3 gram
Protein 13 gram
Carbohydrates 10 gram
Fiber 3 gram
Calcium 213 mg
Sodium 240 mg
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