Recipe Details

Fresh Spinach, Sweet Tomato Omelet with Rosemary

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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!

Name: Amount:
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
1:

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.
Nutritional Information (per serving)
Calories 135
Calories from Fat n/a
Total Fat 55g
Saturated Fat 1g
Cholesterol 5mg
Sodium 445mg
Potassium n/a
Carbohydrates 5g
Dietary Fiber 1g
Sugars 3g
Protein 16g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Vegetable 2 Lean Meat 1/2 Fat
For More Recipes:
Quick & Healthy Volume II, 2nd Edition [Small Steps Press] book cover

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.