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Spinach & Tomato Omelet

:  The EatingWell Diet (2007)

Your rating: None Average: 4 (42 votes)

This colorful, flavorful omelet packs two servings of vegetables. Now that's starting your day off right!


READER'S COMMENT:
"I thought this was really delicious! I added baby bella mushrooms and it came out so good! Will be making this more often! :) "
Spinach & Tomato Omelet Recipe

Makes: 1 serving

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 5 cherry tomatoes, halved
  • 1 scallion, sliced
  • 1 cup baby spinach, washed, with water still clinging to leaves
  • 1/2 cup liquid egg substitute, such as
  • 1/4 cup shredded reduced-fat Cheddar cheese
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 tablespoon water

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Preparation

  1. Spray a small nonstick skillet with cooking spray. Add oil and heat over medium-high heat. Add tomatoes and scallion and cook, stirring once or twice, until softened, 1 to 2 minutes. Place spinach on top, cover and let wilt, about 30 seconds. Stir to combine.
  2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
  3. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve.

Nutrition

Per serving: 152 calories; 7 g fat ( 2 g sat , 4 g mono ); 6 mg cholesterol; 8 g carbohydrates; 17 g protein; 3 g fiber; 619 mg sodium; 362 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value), Vitamin C (30% dv), Calcium (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 2 very lean meat, 1 fat


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Recipe Categories

Style/Theme
Vegetarian
Entertaining, casual
Everyday favorites
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
Gluten free
Total Time
30 minutes or less
Servings
1
Main Ingredient
Eggs
Preparation/ Technique
Saute
Meal/Course
Breakfast
Brunch
Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diet (2007)
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