EAT RIGHT
Fresh Spinach, Sweet Tomato Omelet with Rosemary
Flavorful tip For variety, place each omelet half in a warmed whole-wheat tortilla and with 1-2 Tbsp of picante sauce for unique, garden-fresh breakfast burritos!
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 blended.
- Place the spinach and basil in another medium bowl; set aside.
- eat 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.
- 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.
- 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.
Serves 4
Calories: 135 g, Total Fat: 55 g, Saturated Fat: 1.5 g, Cholesterol: 5 mg,
Sodium: 445 mg, Total Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 3 g,
Protein: 16 g
Each serving counts as 1 vegetable, 1 starch, 2 protein and 1/2 fat servings.
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