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Fresh Spinach, Sweet Tomato Omelet with Rosemary
Number of Servings: 4
Serving Size: 1/2 omelet
Omelets are one of the easiest dishes to prepare and one of the most fun to fill-the possibilities are endless!
|egg substitute||2 cups|
|fat-free milk||3 Tbsp|
|(2 oz) loosely packed baby spinach||2 cups|
|chopped fresh basil leaves||2 Tbsp|
|canola oil||1 Tbsp|
|grape tomatoes, quartered||1 cup|
|chopped fresh rosemary leaves||0.50 tsp|
|(2 oz) reduced-fat feta cheese||0.50 cup|
Combine egg substitute and milk in a medium bowl and whisk until well blended.2:
Place the spinach and basil in another medium bowl; set aside.3:
Heat canola oil in a small nonstick skillet over medium high heat hot. 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 the spinach to wilt slightly and flavors to blend while preparing omelets.4:
Reduce the heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with 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.5:
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of the 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.
|Calories from Fat n/a|
|Total Fat 55g|
|Saturated Fat 1g|
|Dietary Fiber 1g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 1 Vegetable 2 Lean Meat 1/2 Fat|
Quick & Healthy Volume II, 2nd Edition [Small Steps Press]
Brenda J. Ponichtera RD
What sets this cookbook apart from other cookbooks are the ten weeks of easy dinner menus, each with a grocery list AND over 100 menus listed by category. Designed for busy people with lots of good intentions and little time to cook, Volume II offers delicious low-fat recipes and tips to make healthy eating easier than ever.
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